Skip to main content

Want to add both bicep peaks and seize ? Try this routine !

Get destroyed ! Switch up your routine ! INSANE pump !

William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted

Exercise                          Reps pr set        Set type
Hammer curls                    8-12-15              Drop

Preacher curls                    8-8-8                 Pyramid

Straight barbell curls          8-8-8                 Normal

Machine bicep curls            20-20                 Burn

Pull ups                            Failure                 4 sets untill failure WITH a 4 second negative and explosive positive

The pump i got from this routine was INSANE ! So if any of you are looking to switch up your bicep routine then i guarentee you will not be dissapointed from this one !

MS Athelete / Super Hermanite / SHF
nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: William_Steinset

Exercise                          Reps pr set        Set type
Hammer curls                    8-12-15              Drop

Preacher curls                    8-8-8                 Pyramid

Straight barbell curls          8-8-8                 Normal

Machine bicep curls            20-20                 Burn

Pull ups                            Failure                 4 sets untill failure WITH a 4 second negative and explosive positive

The pump i got from this routine was INSANE ! So if any of you are looking to switch up your bicep routine then i guarentee you will not be dissapointed from this one !

That looks like a very solid routine William! I like it! I love the variety in the set types as well! Thats exactly how I train. Each exercise is something different. Something i want you to try is FST-7 training! I know you will love it! I do it for the last exercise of each routine for each muscle group! You perform 7 sets of 10-12 reps with the same weight and only take 30-45 seconds max rest in between all 7 sets. This is a great muscle building method and Im almost positive this is whats helped me make some gains as of late. In your next bicep workout try it for an exercise like the machine preacher curl or rope cable hammer curl! Its killer! Veins will definitely be poppin! :D

William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted

Thanks man ! I will be sure to check it out !

MS Athelete / Super Hermanite / SHF
kevinkoprol
kevinkoprol g Kevin Boon
93 Post(s)
93 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted

How do you guys place such a big bicep workout into your routine? Is this just part of arm day? I usually only do 2 or 3 sets biceps a week. 

Question everything. MS Athlete
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: kevinkoprol

How do you guys place such a big bicep workout into your routine? Is this just part of arm day? I usually only do 2 or 3 sets biceps a week. 

I treat every muscle group equally ! 2 or 3 sets is way to little in my opinion, since I love to train arms ! What exercises do you use ?

MS Athelete / Super Hermanite / SHF
kevinkoprol
kevinkoprol g Kevin Boon
93 Post(s)
93 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted

For biceps dumbbell or ez bar curls, hammer curls and preacher or concentrated curls. for triceps I like to vary. 

I usually train my arms less than the rest of my body, sometimes only once every two weeks.  Otherwise i feel like my arms get to big for the rest of my physique. 

Question everything. MS Athlete
kroty3003
kroty3003 g Anthony Aukett
95 Post(s)
95 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted

id love to get some oppinion,  im switching up my routine , ive been working out for 3 months now , and my chest growth just feels way to slow. feels like its not growing at all , so im splitting it up ,

 

i do my abs while i would be resting between sets.

this is the routine im planning to do

day1 

chest chest chest . with abs inbetween , i do abs every day. calves

day 2

biceps . legs. abs

day3

chest chest chest abs calves

day4

shoulder tricep abs.

day  5

shoulder, back, calves

 

would it help to do that much chest?

Anthony thanx for the great site Scott.
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted

It is fine to do chest two days a week, but maybe you should try to take the days more apart, to make sure you get enough rest. Maybe do Chest day 1 and Chest day 4

MS Athelete / Super Hermanite / SHF
kroty3003
kroty3003 g Anthony Aukett
95 Post(s)
95 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted

this is one of those moments where o go , dope , why didnt i thnk of that lol. 

thx dude

 

Anthony thanx for the great site Scott.
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted

No problem bro !

MS Athelete / Super Hermanite / SHF
Kevit07
Kevit07 g Kevin Child
99 Post(s)
99 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2013
Posted
Posted By: William_Steinset

I treat every muscle group equally ! 2 or 3 sets is way to little in my opinion, since I love to train arms ! What exercises do you use ?

Don't tell me you use the same rep ranges and set amounts for say, shoulders? I don't treat all muscle groups differently, in my opinion, because they all need different amounts of attention. My weakness is chest, so I when I work on it, it's going to have WAY more intensity than my shoulder workouts could ever hope to get. Smaller muscles get less "attention" (by that I mean worked as hard). Meaning, I don't use 90% of my 1RM on shoulders like I do with my biceps (hey, they're large to me :-P)or chest or legs. I make safety a priority over faster gains, and tearing a rotator cuff and requiring surgery isn't on my bucket list! I might use maybe 50% my 1RM for shoulders but shorten the rest periods and increase the rep range...there's less popping surprises and a ton of weight falling down on me :)

Erica_Stibich
Erica_Stibich a Erica Stibich
18 Post(s)
18 Post(s) Gender: Female Goal: Gain Muscle Date Joined: September 9, 2012
Posted
Posted By: kroty3003

id love to get some oppinion,  im switching up my routine , ive been working out for 3 months now , and my chest growth just feels way to slow. feels like its not growing at all , so im splitting it up ,

 

i do my abs while i would be resting between sets.

this is the routine im planning to do

day1 

chest chest chest . with abs inbetween , i do abs every day. calves

day 2

biceps . legs. abs

day3

chest chest chest abs calves

day4

shoulder tricep abs.

day  5

shoulder, back, calves

 

would it help to do that much chest?

Hitting a lagging muscle group twice a week is actually a great strategy. The theory behind that is that the muscle repair process (your body's response to damaged muscle tissue and subsequent protein sysnthesis for muscle growth) takes 48 to 72 hours. So if you hit your lagging muscle group only once a week, it repairs and grows for a couple of days and then stays in that state for about 4 days if it isn't being stimulated. So it is wise to hit it hard, wait about 3 days and then hit it hard again. Scott did an interview with Dallas McCarver (huge BSN bodybuilder) at the Olympia where he says he does exactly that. He hits a lagging muscle group twice a week for 4 - 5 weeks and then moves to another lagging area. You should check out the interview. It is in the Behind the Scenes section and if you are not a Platinum member, you can use the code for a free month which is FREEFITNESS.

Honors Chemical Engineer Graduate from the University of Florida. Over 10 years experience in the Food and Beverage industry. Instagram: ericastibich02
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: Kevit07

Don't tell me you use the same rep ranges and set amounts for say, shoulders? I don't treat all muscle groups differently, in my opinion, because they all need different amounts of attention. My weakness is chest, so I when I work on it, it's going to have WAY more intensity than my shoulder workouts could ever hope to get. Smaller muscles get less "attention" (by that I mean worked as hard). Meaning, I don't use 90% of my 1RM on shoulders like I do with my biceps (hey, they're large to me :-P)or chest or legs. I make safety a priority over faster gains, and tearing a rotator cuff and requiring surgery isn't on my bucket list! I might use maybe 50% my 1RM for shoulders but shorten the rest periods and increase the rep range...there's less popping surprises and a ton of weight falling down on me :)

Well if i'm gonna have a shoulder workout I kille my shoulders. If i'm gonna have a chest workout I kill my chest. Same intensity, same focus. Of course the workout structure is not the same but I still treat them very equally

MS Athelete / Super Hermanite / SHF
nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: kevinkoprol

For biceps dumbbell or ez bar curls, hammer curls and preacher or concentrated curls. for triceps I like to vary. 

I usually train my arms less than the rest of my body, sometimes only once every two weeks.  Otherwise i feel like my arms get to big for the rest of my physique. 

You need to train arms at least once a week. I like all the exercises you have mentioned and I would recommend doing 3 sets of 8-12 reps for each of those exercises. I usually train my shoulders and arms together on the same day. Depending on how flexible my schedule is I will go to the gym in the morning to train shoulders and then come back in the afternoon to train arms. like William, I love training arms so much that I actually train them hardcore twice a week with 3 days rest in between! On arm day Try super-setting the EZ bar curl with a rope cable pushdown, the hammer curl with a over head dumbbell extension, and the preacher curls with a skull crusher! 3 supersets of 8-12 reps each set! You will have a huge pump in your bis and tris! 

William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: Erica_Stibich

Hitting a lagging muscle group twice a week is actually a great strategy. The theory behind that is that the muscle repair process (your body's response to damaged muscle tissue and subsequent protein sysnthesis for muscle growth) takes 48 to 72 hours. So if you hit your lagging muscle group only once a week, it repairs and grows for a couple of days and then stays in that state for about 4 days if it isn't being stimulated. So it is wise to hit it hard, wait about 3 days and then hit it hard again. Scott did an interview with Dallas McCarver (huge BSN bodybuilder) at the Olympia where he says he does exactly that. He hits a lagging muscle group twice a week for 4 - 5 weeks and then moves to another lagging area. You should check out the interview. It is in the Behind the Scenes section and if you are not a Platinum member, you can use the code for a free month which is FREEFITNESS.

Nice ! That is an amazing technuiqe I am sure to try someday ! 

MS Athelete / Super Hermanite / SHF
muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .