mattk
Member
Registered: 27th Feb 06
Location: St. Helens
User status: Offline
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My Biceps are lacking lately, they dont seem to be keeping up with the rest of my body at all 
my current routine ( all 8 - 10s )
preacher bench cable curls with an EZ bar
incline dumbell curls
hammer curls
then errrm like pulling the handles of the cable towers towards your ears 
Like flexing but hold in each hand having a handle of the cable towers
really cant be any more specific than that
My arms look tiny compared with the rest of me body, my triceps are doing ok could be better but no were near as bad
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Tom A
Member
Registered: 3rd Aug 07
Location: Windsor, Berkshire.
User status: Offline
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Have you tried supersetting mate? I find one of the best arm exercises is concentration curls supersetted with tricep pull downs. You might be overtraining though? How many times a week do you do arms?
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mattk
Member
Registered: 27th Feb 06
Location: St. Helens
User status: Offline
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only once, I go 3 times a week and do two groups a session
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Marc
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Registered: 11th Aug 02
Location: York
User status: Offline
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I do a few things for biceps. Free weights obviously, incline curls and the MTS row machine is pretty good too.
Then the other arm excercises help too to some extent. Lat pull, free weights for shoulders, then I do 2 differant movements on the cable press which although really a shoulder exercise does work the biceps a little bit.
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Carl
Member
Registered: 9th May 04
Location: Jimmy Bennett's la la land.
User status: Offline
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close grip, palms facing, pull ups you want to be doing.
If you insist on doing bicep curls i'd suggest using dumbells and doing them sat down on a bench, your a lot less likely to keep a better form rather than start swinging them about using your lower back that way.
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Tom A
Member
Registered: 3rd Aug 07
Location: Windsor, Berkshire.
User status: Offline
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quote:
Originally posted by mattk
only once, I go 3 times a week and do two groups a session
Same as me then, my arm workout is just concentration curls with tricep pull downs, cable curls with standing tricep extensions, barbell curls with tricep dips, then pull up's to failure followed by 1 set of 21's. Once a week and my arms kill afterwards.
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corsa_godfather
Member
Registered: 6th May 03
Location: Greenock,Scotland
User status: Offline
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I got a training regime from maxi muscle.
MONDAY
flat bench-5 sets of 5
bent over rows-4 sets of 8
dumbell press-4 sets of 8
incline curl-4 sets of 8
tricep dips- 4 sets of 12
crunches-4 sets of 12
WEDNESDAY (Legs + back) I changed it a tad and made it a power day
Deadlifts
squats
clean and press
Then finish with some shrugs
FRIDAY
bench- 2 sets of 5.lifting 80% of mondays weight
Incline dumbell press-3 sets of 12
bent over lat raises- 3 sets of 12
hammer curls - 3 sets of 12
skull crushers -3 sets of 12
crunches
Getting on well with the regime.
Biceps are improving due to not over training them
[Edited on 04-02-2008 by corsa_godfather]
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