Non-Steriod user's Big Arm routine

[Warren[BigW]]

Day 1: Biceps and Back
Exercise: sets x reps

1) Straight Barbell Curls:

1 x 16-20
1 x 12-15
3 x 8-10

2) Preacher Dumbell Curls:

1 x 12-15
3 x 8-10

Rest 15 minutes,then train back,but only
3-4 x 8-12 reps and go to failure on just
two exercises,T bar Rows and lat machine
pull-downs.

Day 9: Biceps and Back
Exercise: sets x reps

1) Alternate Dumbell Curls:

1 x 15-20
1 x 12-14
3 x 6-9

2) Concentration Curls:

2 x 8-10

3) Straight Bar Curls:

2 x 12-15

Rest 10 minutes,then train back,but only
3-4 x 8 reps of heavy barbell rows
and, 3 x 10 reps of T bar Rows to failure in that rep range.

On all sets use weights such that you fail in the prescribed rep range.

Rest on days 2,4,6,8,10 training every other day

Day 1) Biceps & Back

Day 2) Rest

Day 3) Legs,Lowback & Abs

Day 4) Rest

Day 5) Chest,Shoulders & triceps

Day 6) Rest

Day 7) Legs,Lowback & Abs

Day 8) Rest

Day 9) Biceps & Back

Day 10) Rest

Day 11) Chest,Shoulders & triceps

I stand beside this routine, it KICKS ASS!

 

[BigDyl]

 

[ChrisROCK]

hmmm...such high rep counts...

Also, I've always found it better to pre-exhaust the bis with back work FIRST...then hit the bis for a few sets, if you're going to do them on the same day. If you do Bis first, your back routine will suffer...vice versa is not necessarily true. IMHO

 

[CowPimp]

I would always do back first myself, but I do like the look of the routine in that he inserts a rest day after every single workout. As well, he gives himself a lot of rest time. That probably allows for more volume and greater intensity.

Are you on any legal steroids, as I like to call them, such as M1T?

 

[thatguy]

I agree with these two guys - I'd work back first. Big muscle groups need big weights to grow, and if you're biceps are already tired, you're taking away from your back. If you want to work biceps when they're "fresh" try pairing them up with something else.

Also, for bulk, it is generally good to be below the 12-15 range. More like 6-10 is probably better.

 

[Warren[BigW]]

hmmm...such high rep counts...

Also, I've always found it better to pre-exhaust the bis with back work FIRST...then hit the bis for a few sets, if you're going to do them on the same day. If you do Bis first, your back routine will suffer...vice versa is not necessarily true. IMHO

You're only working biceps once every eight days. I followed this routine for 5 months and gained 2" on my arms. Went from 18" to 20"-- Its a Blaster.
My back routine wasnt effected in 5 months time, but my biceps were in a good way so....? I say if your natural,give this a shot if you want bigger guns.

 

[Duncans Donuts]

That's a fine routine, my man, but I see nothing indicative of it that would lead me to believe it's going to add 2 inches on an arm in 5 months. You don't even dictate what level of intensity to use.

 

[Warren[BigW]]

Are you on any legal steroids, as I like to call them, such as M1T?[/QUOTE]No, just 100% whey, A-Z multivitamin and I've Cycled creatine. I feel its time to try some of the new things out on the market though.

Ohh I forgot saw palmetto.lol

 

[Warren[BigW]]

That's a fine routine, my man, but I see nothing indicative of it that would lead me to believe it's going to add 2 inches on an arm in 5 months. You don't even dictate what level of intensity to use.

On all sets use weights such that you fail in the prescribed rep range. Rest -Pause Training. Do a set to failure Rest 30-60 min's and continue through out going as heavy as you can. You must train progressively, and try to add weights regularly or get an extra rep with the same weight.