[Jake2458]

So, I have been looking around and saw a lot of questions and stuff about exercises and the best ones, etc. Mostly bicep exercises. So, I will post some information.

Bodybuilding.com - David Robson - Want Big Biceps? Here's How To Get Them!

1.Standing Bar Curls
2.ONE-Arm Preacher Curls
3.Incline D-Bell Curls
4.Hammer Curls

Don't forget isolation exercises, because they can be very important too. Like cable and machine movements. This help with better defintion and more detail. (This is mostly for contests)

Starting out: (Week one)
Standing bar curls - 3 sets of 8-12 repetitions.
One arm preacher curls - 3 sets of 8-12 repetitions.
Hammer curls (both arms or alternating) - 3 sets of 8-12 repetitions.

(Week two)
Incline dumbbell curls - 3 sets of 8-12 repetitions.
Hammer curls (both arms or alternating) - 3 sets of 8-12 repetitions.
Standing bar curls - 3 sets of 8-12 repetitions.

I few months ago, before my break I did both of these workouts, also the one below I am going to post. I thought these workouts were very very good and I really liked them. Another huge part about training the bicep is DO NOT OVER WORK THEM! By doing that, you won't make any gains with them. So do not think by doing 6 sets a day with tons of reps if going to give you Arnold arms.

The next one is for training your bi's twice a week (which I like to do)
Standing bar curls - 3 sets of 8-12 repetitions.
Incline dumbbell curls - 3 sets of 8-12 repetitions.
One arm preacher curls (last set is a drop set) - 2 sets of 8-12 repetitions.
Hammer curls - 3 sets of 8-12 repetitions.

Day Two

Standing bar curls - 3 sets of 12-15 repetitions.
Hammer curls - 2 sets of 12-15 repetitions.

I did my bi's and back day on tuesday, and then thursday. Of course, on Thursday or (day two) you are going to take it a litte easier on your guns.

Also, try to avoid doing no more than 4 sets a day.

Another GREAT bicep work out is 21's. Here's a little more info on those.

TeenBodybuilding.com - Callum Mahoney - 21 Pump Street!

Warning:This gives you one hell of a pump

Chest:
Only going to really do a little portion on this (extremely tired will do more later)

Now, when people know you lift the first thing they ask is, yo dude how much you bench? They don't ask yo bro, how much do you d-bell incline press.

A huge part about getting your chest stronger, and looking better is two SWITCH IT UP! Don't always use the barbell, you have use the d-bells once in a while! When I first started going to the gym I was like D-Bell chest press? Wtf is that? This is very important to break platues.

I actually like D-bell press better than barbell.

Now, if you are having trouble with getting your bench up, you may want to try the 5x5 workout, I did like this and it did help me.

5x5 is pretty simple, 5 sets, 5 reps. So maybe on your chest days, try this.
1.Barbell Bench Press
2.Incline Barbell Bench Press
3.Cable Cross Overs

Day two
1.D-Bell Press
2.D-Bell Inclline Press
3.Chest Flys

Now, you don't have to switch it up like that though. Maybe you like to use the barbell for one week, then have a week of only d-bells, I have seen people do a month and then switch it the next month.

The point, just switch it up, so when people ask how much ya bench? After your answer they say WOW.

Thanks, Jake

[Jake2458]

KM's also helped me with some of the chest part.

[KM]

Great post bro.

Your body needs the shock to accentuated muscle growth. Keeping the same routine for weeks or months upon straight will simply cause you to plateau.

Everyone hits plateaus, reducing the amount of times you hit one, however, is possible. Switching up the ol' routine, like Jake said. Not just the routine, maybe split, sets/reps, exercises

The Chest routine Jake2458 posted was strictly modified of my own. My training log is my specific workout. Everyones is different. Now, Dumbbell Presses are very effective, imo. The stretch of the pectorals and the primary focus on each side of the pecs. Helps gets those numbers up!

Just adding some heat bro, this post is all yours.

21's like I explained in other threads, simply is
7 curls half way
7 curls half way and up
7 full curls

Great post buddy. Good idea for biceps.

[Jake2458]

Thanks.

If anyone has questions, please ask.

[QuinnBW]

I like the big 28's a little more... 7 all the way then 7 halfway up then 7 the other half then 7 all the way, just thought I'd add

[Jake2458]

Hey those actually sound pretty sweet, thanks for adding.

[QuinnBW]

you got it buddy

[grunts]

I like to do hammer curls one arm at a time, in a concentration curl stands, much more range of motion, and it makes the whole arm look huge and cut, which drives the bitches crazy, they act like they're not lookin, but they all do. (the ones that like men anyway) Also, you may want to grunt quite loudly while doing this so as to attract the attention of the bitches, and if this doesn't work, then say "yo bitch, watch me do this exercise"A blowout and an italian flag tatoo will also do the trick, they both scream "yo bitch, look at me, i said f!@#in look at me!"

[Malgate]

good read mate, well done

[Jake2458]

Thanks.

[42gunz]

i dont worry about bicep work outs too much. decent biceps come with good back work outs. its such a small muscle( inregards to the other muscles in your body), i dont feel it needs that much attention. i used to worry about it more when i was younger