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10-30-2006, 09:58 AM
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A question about my bicep/forearm routine Post #1 | | Gym Legend
Join Date: Oct 2006 Location: New York Age: 18
Posts: 1,778
Height: 5'10 Weight: 160 lbs
Rep Power: 2136 | A question about my bicep/forearm routine
Ok guys well my bicep and forearm routine is this
DB Curls 20 Lbs,10 Reps, 3 Sets
Incline DB Curls 20 Lbs, 8 Reps, 3 Sets
BB Curls: 75 Lbs, 5 Reps, 5 Sets
Concentrated Curls: 25 Lbs, 6 Reps, 3 Sets
Wrist and Reverse Wrist Curls: 20 Lbs, 3 Sets 15 Reps
Does that look good or is it over training? And also if I'm feeling pretty good after should I do a few more reps/sets? | 
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10-30-2006, 12:32 PM
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A question about my bicep/forearm routine Post #2 |
Join Date: Oct 2006 Age: 18
Posts: 1,876
Height: 6' Weight: 174lbs
Rep Power: 2502 | Looks good, but I think you should take away DB Curls. | |
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10-30-2006, 01:08 PM
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A question about my bicep/forearm routine Post #3 | | Gym Legend
Join Date: Oct 2006 Location: New York Age: 18
Posts: 1,778
Height: 5'10 Weight: 160 lbs
Rep Power: 2136 | why is that? | |
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10-30-2006, 01:14 PM
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A question about my bicep/forearm routine Post #4 | | Gym Legend
Join Date: Oct 2006 Location: New York Age: 18
Posts: 1,778
Height: 5'10 Weight: 160 lbs
Rep Power: 2136 | Quote:
Originally Posted by Lencho  Here are my recommendations:
1. Do the barbell curls first; 5x5 is okay 3-4 x 6 would be fine, too.
2. Turn the incline DB curls into incline DB hammer curls. This is one of my favorite bicep iso's. 3 x 8-10 would be good here.
3. Concentration curls are okay, and the rep range you have is pretty good.
4. I don't think you need the wrist curls. Your forearms get plenty of work with deadlifts, rows, pullups, etc.
5. Chinups are a great biceps exercise. Think about incorporating them if you don't already do them for back.
Personally, when I'm doing an upper/lower or push/pull split, I do 4-6 sets total for biceps each upper or pull workout. | I'm trying to get my dad to make me a chinup bar and I changed up my routine a lil today | |
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10-30-2006, 01:20 PM
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A question about my bicep/forearm routine Post #5 | | Gym Rat
Join Date: Oct 2006
Posts: 394
Rep Power: 40 | Quote:
Originally Posted by xStriker7 Ok guys well my bicep and forearm routine is this
DB Curls 20 Lbs,10 Reps, 3 Sets
Incline DB Curls 20 Lbs, 8 Reps, 3 Sets
BB Curls: 75 Lbs, 5 Reps, 5 Sets
Concentrated Curls: 25 Lbs, 6 Reps, 3 Sets
Wrist and Reverse Wrist Curls: 20 Lbs, 3 Sets 15 Reps
Does that look good or is it over training? And also if I'm feeling pretty good after should I do a few more reps/sets? | Ok first off you are doing way too much, secondly post your entire routine for the week not just the bicep workout.
Here are the training programs I would recomend.
Push/legs/pull
Upper/lower
Total body | |
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10-30-2006, 01:36 PM
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A question about my bicep/forearm routine Post #6 | | Gym Legend
Join Date: Oct 2006 Location: New York Age: 18
Posts: 1,778
Height: 5'10 Weight: 160 lbs
Rep Power: 2136 | thats just my workout for monday..
and also whuts push/pull | |
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10-30-2006, 05:38 PM
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A question about my bicep/forearm routine Post #7 | | Gym Rat
Join Date: Oct 2006
Posts: 394
Rep Power: 40 | Quote:
Originally Posted by xStriker7 thats just my workout for monday..
and also whuts push/pull | Here is a quick example how a push/pull/leg routine looks
Push/legs/pull Monday Push:
Bench 4x8
DB incline 4x10
Military Press DB or BB 4x8
Cable latersls 3x10
CGBP 4x8 or Dips or Skull crushers ( in order of importance IMO) Tuesday OFF
Wednesday Legs:
Sqats 4x6
Lunges or leg press 4x10
SLDL 4x10
Standing calfs 4x12 Thursday off Friday off Saturday Pull:
Dead lifts 4x6
Rows DB or BB 4x6
Lat pulls 4x10
DB curls 4x8 | |
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10-31-2006, 09:02 AM
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A question about my bicep/forearm routine Post #8 | | Muscular
Join Date: Oct 2006 Location: Baja Ca, Mexico Age: 57
Posts: 158
Rep Power: 47 | Quote:
Originally Posted by xStriker7 Ok guys well my bicep and forearm routine is this
DB Curls 20 Lbs,10 Reps, 3 Sets
Incline DB Curls 20 Lbs, 8 Reps, 3 Sets
BB Curls: 75 Lbs, 5 Reps, 5 Sets
Concentrated Curls: 25 Lbs, 6 Reps, 3 Sets
Wrist and Reverse Wrist Curls: 20 Lbs, 3 Sets 15 Reps
Does that look good or is it over training? And also if I'm feeling pretty good after should I do a few more reps/sets? | Way to many sets....Jesus more is not better on small muscles...All you need is 2-3 sets on bi's as the get heavily worked on compound movements like rows, pullups, deadlifts..ECT | |
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10-31-2006, 03:40 PM
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A question about my bicep/forearm routine Post #9 |
Join Date: Oct 2006 Location: Planet Earth,Western hemisphere Age: 44
Posts: 180
Rep Power: 932 | Way way too much, I agree with the too much group.
3 to 5 sets of 8 to 10 barbell curls with knees slightly bent(takes the back out off the equation, makes it hard to cheat)
3 to 5 sets of seat dumbbell curls 8 to 10. Work with good form and weight and you will grow those puppies real fast. Change it up every 4 to 6 weeks. | |
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10-31-2006, 05:04 PM
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A question about my bicep/forearm routine Post #10 | | Gym Legend
Join Date: Oct 2006 Location: New York Age: 18
Posts: 1,778
Height: 5'10 Weight: 160 lbs
Rep Power: 2136 | I deffinetly see growth for the 2 weeks I have been doing it(not major growth but I'm seeing improvement) | |
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10-31-2006, 07:10 PM
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A question about my bicep/forearm routine Post #11 | | Muscular
Join Date: Oct 2006 Location: Baja Ca, Mexico Age: 57
Posts: 158
Rep Power: 47 | Quote:
Originally Posted by xStriker7 I deffinetly see growth for the 2 weeks I have been doing it(not major growth but I'm seeing improvement) | A baby mother see's growth after two weeks....Ok this is easy...Just do what you want and don't ask for info......Hell if you don't want to listen, why ask all of us dumbfucks.....your young and smarter then us.
When you burn out and growth stops, who you going to ask next....ghost busters? There are a lot of smart lads on this board....they have been where you probably will never go.....But i wouldn't listen to them either if my brains were up my asssssssssss | |
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11-04-2006, 05:54 PM
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A question about my bicep/forearm routine Post #12 | | Extreme Bodybuilder
Join Date: Nov 2006
Posts: 3,540
Rep Power: 101102 | Quote:
Originally Posted by Tough old Man A baby mother see's growth after two weeks....Ok this is easy...Just do what you want and don't ask for info......Hell if you don't want to listen, why ask all of us dumbfucks.....your young and smarter then us.
When you burn out and growth stops, who you going to ask next....ghost busters? There are a lot of smart lads on this board....they have been where you probably will never go.....But i wouldn't listen to them either if my brains were up my asssssssssss | Woah toughy, calm down buddy. :gun:
You are right! First thing I thought whenever I read his routine was wow I cant believe all the reps this kid is trying to put into all of his smaller muscles. I dont think I even do that much for my bigger muscles. | |
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11-04-2006, 06:06 PM
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A question about my bicep/forearm routine Post #13 | | Gym Legend
Join Date: Oct 2006 Location: New York Age: 18
Posts: 1,778
Height: 5'10 Weight: 160 lbs
Rep Power: 2136 | Quote:
Originally Posted by Tough old Man A baby mother see's growth after two weeks....Ok this is easy...Just do what you want and don't ask for info......Hell if you don't want to listen, why ask all of us dumbfucks.....your young and smarter then us.
When you burn out and growth stops, who you going to ask next....ghost busters? There are a lot of smart lads on this board....they have been where you probably will never go.....But i wouldn't listen to them either if my brains were up my asssssssssss | Did someone wake up on the wrong side of the bed? asshole
Last edited by Striker; 11-04-2006 at 06:24 PM.
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