my routine

Hey all,

This is my wednesday routine:

Main: Back secondary: Biceps

-pull ups (overhand grip) 3x8-12

-deadlift 3x8

-Bent over BB Row 3x8

- Seated Cable Row 3x8-10

Main: Biceps

-Seated EZ Curl 3x6-8

-Cross over DB hammer curl 3x8

- EZ Curl 3x8-10

What's everyones thoughts on this? Good, Bad, Ugly? Too little, too much?

 

my routine

If I were you I'd add...

2 Sets 15-20 Reps : Lat Pull-Down

At the end or as a warm-up

 

my routine

totally agree with this, get some lat pulldown in there.

also, correct me if I am wrong but wouldn't seated ez curl have a very limited range of motion?

 

my routine

^^ Throw some lat pull down in there.

I would go up on the weight on deadlift and do 5 reps, and do preacher curls instead of seated EZ curls. Other than that, it's pretty solid.

 

my routine

Indeed it does, it's just an idea of overloading part of the bicep as you take out the weakest part of the curl which is the bottom half. Then I move onto full ROM bicep exercises with the cross over hammers and standard curling.

 

my routine

Cheers guys, I'll probs add it to the last part of the back section.

I've got nothing to do preacher curls for :/ But yes I'll increase weight for deadlift.

 

my routine

If I were you I'd eliminate the seated ez bar and maybe try 21. If you haven't heard of 21 its with the ez bar, 7 curls from the bottom half way up then 7 from half way up all the way up, then 7 full. I used to do it and it worked really well for me... I dont really know why I stopped, I might put it back in now lol

 

my routine

Here's my bicep and back day
Pullups 4xAs many as you can do
Row machine 4x 10-12
Curls 4x10-12
Lat Pulldown 4x 10-12
Hammer curls 4x 10-12
Bent over row 4x10-12

 

my routine

Ahh good ol' 21's I used to do them a while back, have no clue why I stopped. They made for a great burn out exercise at the end, though in terms of overloading principles wouldn't the weight be too light if you can complete the full 21? I mean half the community is for 21's and the other half wonders why people do it.

 

my routine

I loved 21's and like you I have no clue why i stopped =\. As for overloading principles, If you were to do it at the beginning wouldn't you be able to go heavier and overload the muscles? I may be wrong, but wouldn't being able to do 21's overload if you go heavy and do them at the begining?

All this talk about 21's I think I know what I'm doing next arms day