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    Discussion in 'Training' started by Bartomo, Apr 10, 2012.

    1. Bartomo

      Bartomo Well-Known Member

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      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?
       
    2. defelqy

      defelqy Well-Known Member

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      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
       
    3. vijugati8g

      vijugati8g Well-Known Member

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      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?
       
    4. vijugati8g

      vijugati8g Well-Known Member

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      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.
       
    5. vijugati8g

      vijugati8g Well-Known Member

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      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.
       
    6. jailynn24hb

      jailynn24hb Well-Known Member

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      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.
       
    7. Capone

      Capone Well-Known Member

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      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
       
    8. suighja

      suighja Well-Known Member

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      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
       
    9. Korporalegq

      Korporalegq Well-Known Member

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      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.
       
    10. jailynn24hb

      jailynn24hb Well-Known Member

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      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
       
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