My Bicep workout. Please critique.

[TRUCKBROKE]

I`ve had this bicep workout for a while and its really built my Bi`s nice but, I seem to be hung at 17" cold. I`m interested in changing it but don`t wanna screw up a good thing. Maybe a little help from some of you guys.

Everything is 8-12 reps.

Standing Barbell curl 4sets, 1 light, 2 heavy, 1 light.

Barbell Preacher curl 2 sets

Standing dumbbell curl 3 sets heavy

Sitting isolated dumbbell curl 2 sets

I also do Standing reverse dumbbell curl for forearms. Forearms are forming great just biceps are dead locked.

Should I leave it alone and be patient or should I add a Hammer Curl or something?What are they good for?
What yall think?

Oh yeah I work Back on same day as Bi`s. Pullups, rows etc etc.

 

[TheMilkMan]

IMO that's a ton of work for biceps... If you are training them post Back training, why not just hit them with 2 different exercise, 2 sets each bringing the last set to absolute failure. Also remember, your tricep makes up 2/3 of your arm.

 

[TRUCKBROKE]

I work them pre Back workout.

I love working tri`s. I work them on chest day.

Tri workout: Dips with weight 3 sets

overhead barbell extension 2 sets
bendover dumbell tricep extension 2 sets
pushdowns 3 sets
seated push down 3 sets

Does it look as if I`m over workin Bi`s and under workin Tri`s? Or is the tri`s about right and Bi`s to much?

 

[JamieOleBoy]

It looks as if you are definitely over training Bi's if you are doing that pre back work out....tone it down man...biceps are a small muscle and it seems everyone has tendencies to over work them...

by the way, try adding some spider curls in, they'll tear you up!

 

[Loaded Gun]

i like seated hammer curls

 

[numba1scrapper]

Biceps are a very small muscle, very easy to overtrain.

1-2 dumbell exersizes and 1 barbell exersize is enough. If you wanna add the reverse curlbar curls for your forearms I suppose that would be ok, but do it at the very end of your workout.

Also I'd drop your reps down to 5-8 and use heavier weights as your trying to INCREASE the size of your current 17" arms not tone them.

 

[stonecold1976]

Pick 3 exercises do 3 sets 6-8 reps HEAVY .Now and then change to different exercises and work them once a week on back day.

 

[MadeInStockport]

I was stuck with biceps for a while - dropped the weight and went for 10-12 reps across 6-9 sets, different exercises. My feeling is that while triceps respond well to heavy weights biceps do better with lighter weights and good form

 

[Bullseye Forever]

one of my favorite bicep workouts,thats added good mass

SBC-4 sets of 8
Incline DB curls-3sets of 8
Crossbody Hmmaer curls-3 sets of 8
burnout-ez bar curls(real light)1 set of 12

I also change this routine every 4 weeks

 

[Bullseye Forever]

Biceps are a very small muscle, very easy to overtrain.

1-2 dumbell exersizes and 1 barbell exersize is enough. If you wanna add the reverse curlbar curls for your forearms I suppose that would be ok, but do it at the very end of your workout.

Also I'd drop your reps down to 5-8 and use heavier weights as your trying to INCREASE the size of your current 17" arms not tone them.

i agree,no need for anymore