[betoasphyxiation46]

what can i do to improve my biceps

this is my current workout, i really dont have a diet, i just try to eat alot of good clean foods but nothing too strict

DAY 1: QUADS, CALVES, HAMSTRINGS,
- Leg Extensions (3 sets of 18)
- Barbell Squats (4 sets of 8)
- Dumbell Squats (3 sets of 20)
- Barbell Calf Raise (3 sets of 12)
- Dumbell Calf Raise (3 sets of 20)
- Stiff Legged Deadlifts (3 sets of 10)
- Lunges (3 sets of 10)
- Standing leg curl (3 sets of 12)


DAY 2: CHEST, TRICEPS, FOREARMS
- Flat Bench Press (4 sets of 10 to failure)
- Incline Bench Press (3 sets of 10)
- Incline Dumbell Flyes (3 sets of 10)
- Straight arm pullovers (3 sets of 10)
- Barbell Extension (3 sets of 10)
- Prunated Arm Extension (3 sets of 12)
- Bench Dips (3 sets of 10)
- Hammer Curls w/a Twist (3 sets of 10)
- Barbell Wrist curls (3 sets of 12)

DAY 3: SHOULDERS, TRAPS, ABS
- Clean Press (3 sets of 10)
- Seated Barbell Shoulder Press (4 sets of 8)
- Dumbell Press (3 sets of 10)
- Seated Side Lateral Raise (3 sets of 12)
- Barbell Shrugs (3 sets of 8)
- Dumbell Shrugs (3 sets of 12)
- Upright Rows (3 sets of 10)
- Weighted Crunches (3 sets of 25)
- Reverse Crunches (3 sets of 25)


DAY 4: BACK/LATS, BICEPS
- Wide Grip Pull Ups (3 sets of 10)
- Long Bar Rows (3 sets of 10)
- Bent Over Barbell Rows (4 sets of 10)
- Deadlifts. every other week (4 sets of 12,10,8,6)
- Dumbell Rows on bench (3 sets of 10)
- Barbell Curls (4 sets of 8)
- Concentration Curls (4 sets of 10 each side)
- Incline Hammer Curls (4 sets of 8)

[thenoobbuilder]

hey heres something for your biceps, ever heard of 21's?
you stand against a wall with your feet sliding outwards kind of like a 45 degree angle(keep your legs straight), but your back straight, put your elbows on your ribs, get two dumbells(how ever much u can do) lift from bottom to middle 7 times, middle to top 7 times, bottom to top 7 times, repeat. you'll feel the burn and you'll see results. i promise

[Masko AA]

If your gonna do concentration curls of any sort I find there best to do as your last exercise all other compond bicep movements should be done first.

[Teamorbit]

When ever my bis stop growing I move them to one day by themselves to hit them as hard as I can. That gets them going again.

[captainplanet]

I've heard to the grapevine that 21's only help with your peak..feel free to correct me if I'm wrong...However, if your bi's are lagging behind, try prioritizing them, give them their own day where you start your workout by beating the hell out of them, you will have more energy for them and probibly get better results..On your current routine your doing 5 exercises for your back b4 you do bi's. Maybe give this a try; instead of doing chest/tris and back/bis together switch them do chest/back and bi's/tris together, personally I did this split for a while and loved it..hope this helps a bit

[Mygeeto]

if something is important then dosnt it make that thing a priority? if building bigger arms is important to you, then prioritise them!!! put them first, work them the hardest.

[roccodart440]

Originally Posted by betoasphyxiation46

what can i do to improve my biceps

this is my current workout,

DAY 4: BACK/LATS, BICEPS
- Deadlifts. every other week (4 sets of 12,10,8,6)
- Wide Grip Pull Ups (3 sets of 10)
- Long Bar Rows (3 sets of 10)
- Bent Over Barbell Rows (4 sets of 10)

- Dumbell Rows on bench (3 sets of 10)
=======================
- Barbell Curls (4 sets of 8)
- Concentration Curls (4 sets of 10 each side)
- Incline Hammer Curls (4 sets of 8)

I would do deadlifts 1st as shown above.

Try some dropset work for bies. DO your hammer curls standing and try rope curls for an alternative of addition to DB hammers .

[MillerTime03]

dropsets, stripsets, and brun outs are all good, also try focusing on strength for a few weeks then start back to your reagular routine...that usually works for me. you can also try doing spider curls if your in need of a fresh exercise, this is when you lay on an incline bench with your chest touching the pad...with your arms dangling from the bench you slowly curl the bar towards you, this lift eliminates cheating and really blasts the biceps. aslo hammer curls work wonders for your bi's, brachialis (<-spelling?), and forearms.