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Thread: bicep and tri's routine

  1. #1
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    bicep and tri's routine

    what do you guys think about this routine for my bi's and tri's

    biceps:hammer curls 4to 6 reps 3 sets(all reps and sets are the same amount
    concentration curls
    ez curl bar curls(cant do barbell curls,wrist problems)

    triceps:close grip bench press
    overhead dumbell extentions
    overhead extentions with the ez curl bar(dont know what this excercise is called)

    do you guys thinki should change things about my routine
    'you shouldnt throw stones if you live in a glass house, and if you got a glass jaw you should your mouth, 'cause i'll break your face

  2. #2
    HomeYield WillKuenzel's Avatar
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    What's the rest of your split look like?
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  3. #3
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    I would dump the concentration curls, highly overated and will not give you a "peak" like most people seem to think. I would substitute incline bench alternate dumbell curls. That way you have two exercises targeting the biceps and one (hammers) targeting the brachialis.

    The triceps workout looks fine, but I prefer decline skull crushers instead of seated tri extensions.

    Also, do you have an arm day or are these coupled with something else.
    Just one guy's opinion.

  4. #4
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    i do these seperately here's my routine

    day1: chest, triceps
    day2: shoulders, biceps
    day3: back, legs
    day4: off day
    day5: cardio

    what do you guys think should i change this routine
    'you shouldnt throw stones if you live in a glass house, and if you got a glass jaw you should your mouth, 'cause i'll break your face

  5. #5
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    Originally posted by mpi
    I would dump the concentration curls, highly overated and will not give you a "peak" like most people seem to think. I would substitute incline bench alternate dumbell curls. That way you have two exercises targeting the biceps and one (hammers) targeting the brachialis.

    The triceps workout looks fine, but I prefer decline skull crushers instead of seated tri extensions.

    Also, do you have an arm day or are these coupled with something else.
    which extensions are you talking about the dumbell or the one with the ex curl bar
    'you shouldnt throw stones if you live in a glass house, and if you got a glass jaw you should your mouth, 'cause i'll break your face

  6. #6
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    I use the EZ bar on a decline bench. Dumbells can also be used for a change of pace. Try one routine for a while, 8 weeks or so, and then gauge progress. Do not continually switch routines.
    Just one guy's opinion.

  7. #7
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    Personally I think your one step better then a curl jockey. Your doing legs and back on the same day but have a day for shoulders and bicpes. How hard are you really working your legs?
    Also to much volume. Your doing 4 exercises with 3 sets for bis and tris.

  8. #8
    is numero uno Saint Patrick's Avatar
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    for once I actually kinda somewhat agree w/ berserker. You're working biceps indirectly on back day as well as working them on bicep day. that's 2 days in a row.

    Try this for a 3 day split:

    day1: chest, triceps
    day2: back, biceps
    day3: shoulders, legs
    day4: off day
    day5: cardio

    or this for a 4 day split:

    day1: chest, triceps
    day2: back, biceps
    day3: legs
    day4: shoulders
    day5: cardio
    Last edited by Saint Patrick; 06-14-2003 at 03:02 PM.
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  10. #10
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    Originally posted by Saint Patrick
    for once I actually kinda somewhat agree w/ berserker. You're working biceps indirectly on back day as well as working them on bicep day. that's 2 days in a row.

    Try this for a 3 day split:

    day1: chest, triceps
    day2: back, biceps
    day3: shoulders, legs
    day4: off day
    day5: cardio

    or this for a 4 day split:

    day1: chest, triceps
    day2: back, biceps
    day3: legs
    day4: shoulders
    day5: cardio
    i'll try the 3 day split this coming week
    'you shouldnt throw stones if you live in a glass house, and if you got a glass jaw you should your mouth, 'cause i'll break your face

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