Twelve Week Bi Workout

**bubbasr** · 07-02-2002, 02:47 AM

Try this for twelve week's !!!

Cambered bar 4 set's of 8

Barbell Preacher 4 set's of 8

Dumbell Preacher 4 set's of 8

Hammer Curl's 4 set's of 8

**quakin** · 07-02-2002, 03:49 AM

That bicep routine is quite ridiculous frankly.

**bubbasr** · 07-02-2002, 04:05 AM

Originally posted by quakin
That bicep routine is quite ridiculous frankly.

Why is that?????

**sandwich** · 07-02-2002, 10:10 AM

how come ya got 2 preacher movements? id take one out...then it'd be ok. jus my opin tho........

**Prince** · 07-02-2002, 10:33 AM

16 sets for biceps!

That might be okay to do once every few months as a shock work-out.

**Robboe** · 07-02-2002, 01:58 PM

Ah, this must be the bicep shrinking routine i've heard about.

Good stuff.

**Mudge** · 07-02-2002, 03:22 PM

I used to do as many as 9-10 sets for biceps, and most people would say THAT is ridiculous. I now do 4-6 sets for biceps, and triceps as well, and have no problems growing the arms. I do biceps after back, and tris after chest.

The sooner you realize just how small the bicep is in the grand scheme (even in the arm it is about 1/3 of the arms size), and how often you work it when doing other things, you will slowly come out of the hypnosis that seems to affect alot of beginners who talk about thier biceps all the time, like those who talk about thier arm measurement as "my biceps are ___".

**LAM** · 07-02-2002, 04:19 PM

screw biceps...big triceps are where it's at !

**Mudge** · 07-02-2002, 04:48 PM

I always thought Paul Demayo had AWESOME tris!

**quakin** · 07-03-2002, 03:55 AM

Magazines like Muscle & Fitness and Flex have a lot to answer for.

IMO train your back and chest *hard*, and the biceps/triceps don't need a hell of a lot of direct work to polish them off. I do four sets for biceps and 6 sets for triceps.

**TriZZle305** · 07-03-2002, 08:46 AM

Originally posted by The_Chicken_Daddy
Ah, this must be the bicep shrinking routine i've heard about.

Good stuff.

i only do 6 sets for bis an tris

**bludevil** · 07-03-2002, 09:03 AM

Right now while on a bulking routine, I'm only doing 3 sets each for bi's/tri's.

**Scotty the Body** · 07-03-2002, 10:56 AM

I agree with all the others, Bi's respond better to less volume.

**bubbasr** · 07-10-2002, 08:23 AM

This is only a 12 week routine and I get a good pump,also work's the forearm pretty good.

**mad_mike** · 07-10-2002, 09:30 AM

Originally posted by Mudge
I used to do as many as 9-10 sets for biceps, and most people would say THAT is ridiculous. I now do 4-6 sets for biceps, and triceps as well, and have no problems growing the arms. I do biceps after back, and tris after chest.

The sooner you realize just how small the bicep is in the grand scheme (even in the arm it is about 1/3 of the arms size), and how often you work it when doing other things, you will slowly come out of the hypnosis that seems to affect alot of beginners who talk about thier biceps all the time, like those who talk about thier arm measurement as "my biceps are ___".

What he said.

**J'Bo** · 07-10-2002, 11:07 AM

This is a pretty intense 12 week routine. I agree with everyone that bis respond to lower volume alot better. Triceps give you the appearance of a larger arm. I would try this w/o for a shocker once a month, but dont like that there are 2 preacher movements. I would change one of the preachers to maybe a cable curl or a overhead cable curl.

**Scotty the Body** · 07-10-2002, 11:13 AM

I agree, it would be a fun shocker but nothing I'd do weekly.

**TJohn** · 07-10-2002, 11:23 AM

Jeezzz I couldn't do that much in one workout. My bi's are already half blasted from doing my back exercises b4 I even start bi's. I pick one exercise and do 4 killer sets, that's it.

And LAM hit it, tri's are where it's at

TJohn

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