ok so currently my back and bicep routine is as followed:
4 sets of lat pulldown 12,8,6,6
3 closegrip pulldowns 8,6,6
trap shrugs 3 sets of as many
sometimes ill do db rows 3 sets of 5 reps
then ill do 3 sets of 7,7,5 db curls
hammercurls sets of 7,7,7
either 3 sets of incline curls or reverse curls
my goal is to get bigger biceps so tell me if my routine is good any any suggested exersizesbto swap out for thanks
Bench, Squat, Deadlift. Rinse and Repeat.
6'1"/203 (down 12 pounds since 5/2012)
2-mile run: 13:23
lose the trap shrugs and replace it with deadlifts, your traps will get plenty big after some dl's. if your goal is just to get bigger arms focus on shoulder presses, close grip bench, weighted chin ups, and DB farmers walks.
i have other goals but all togther have a bigger upperbody.
ill switch out for deadlifts.