Thread: Bicep workouts
View Single Post
Old 10-11-2012, 08:58 AM   #2
Ramrod
Senior Member
Max Brawn
Points: 5,943, Level: 49 Points: 5,943, Level: 49 Points: 5,943, Level: 49
Activity: 8% Activity: 8% Activity: 8%
 
Ramrod's Avatar
 

Join Date: Oct 2012
Location: MO
Posts: 1,718
Training Exp: 12
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: FOOD
Reputation: 116949
Ramrod is a master memberRamrod is a master memberRamrod is a master memberRamrod is a master memberRamrod is a master memberRamrod is a master memberRamrod is a master memberRamrod is a master memberRamrod is a master memberRamrod is a master memberRamrod is a master member
Default

If your after Size. Do Triceps and Biceps together. Start with Triceps and Super Set Biceps in. Focus on 4 sets of 12.

Warm up good..

Close Grip Bench 4x12
Preacher Curls 4x12
Skull Crushers 4x12
Alt. DB Curls 4x12

If you already have a good base. For size I feel you need to split the days more. Give Back, Chest, Arms, Shoulders and Legs their own day. Just doing upper and lower body days you can't focus enough effort on each group enough to get maxim growth.

If your dead set on upper and lower body. Look into DC Training. It's similar but goes about it in a different way...

For Size.... Super Sets, Drop Sets, giant Sets, Rest/Pause, FST-7 are all tools you should be using.. Just don't over do them.
Ramrod is offline   Reply With Quote