I'm bulking right now and just concentrating on adding mass. I usually do back and biceps on the same day with the following workout:
-Lat pulldowns, 3 sets of 8-10 reps
-cable rows, 3 sets of 8-10
-one-arm dumbbell rows, 3 sets of 8-10 on each side
-chin ups, 3 sets of 5
-bent-over rows, 3 sets of 8
-hammer curls, 2 sets of 8
-regular dumbbell curls. 2 sets of 8
-barbell curls, 2 sets of 8
-preacher curls, 2 sets of 8
I've heard that back exercises work biceps enough that you don't really need to isolate them that much more, and that doing that might even prevent growth. Do you think I'm overworking them?
i do back on monday(indirect bicep) and direct bicep work on friday..... also chest on monday(indirect tricep) and direct tricep work on fri....
personally i wouldnt do direct work on the same day as indirect work...... but others will prolly tell you to keep doing it.... whatever works for you....
Looks like too much volume to me. What you have to ask yourself is "are my biceps growing?". Even if so, I would lower the volume a bit but I wouldn't take off all isolation if it is working for ya.
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looks ok to me but i agree with ozz in that i also split up my back and bicep days for that reason
Way too much volume.
Firstly, do pullups or the bent over rows first on back day...
Secondly, there is no need to do lat pulldowns and pullups in the same workout jsut as there is no need for bent over rows and db rows as well.
Pick one, maybe two, biceps exercises and do 3-4 sets total.
They say that when your ships comes in
The first man takes the sails
Second takes the afterdeck
The third: the planks and rails.
I agree with the others. Far too much bicep work. Just pick one or two of those exercises to do and drop the rest. Also for your back workout you should probably drop the latpulldowns and cable rows and add deadlifts. (unless your already doing them on another day)