Bicepts and Forearms

[GrandMaster]

ok im heading to the gym in about 30mins

im just going to work my bi's and forearms,
and do some core workouts.

i like to mix it up.


basically, what would you guys reccomend to start out doing for bi's and forarm workouts?
Looking to bulk here...majorly lol

 

[jwwpua]

ok im heading to the gym in about 30mins

im just going to work my bi's and forearms,
and do some core workouts.

i like to mix it up.


basically, what would you guys reccomend to start out doing for bi's and forarm workouts?
Looking to bulk here...majorly lol

Incline hammer curls work well for bi's and forearms too.

 

[BlondBomber]

Try doing this:
1. incline DB curls: 3x8
2. BB curls: 3x6
3. preacher curls: 3x8
4. hammer curls: 3x10
5. reverse BB wrist curls: 3x15

The incline DB curls will stretch out your bi's, which will pre-fatigue them for the BB curls. After BB curls, the preachers will stretch the bi's again, but in a different position. The DB's are at your side when doing the inclines, and in front of your torso when you are doing preacher curls. These three exercises will hit all motions for training biceps. The hammer curls will hit both your bi's and forearms, plus doing them heavy will help your bench also. Finish off with reverse BB wrist curls to hit the top side of your forearms that can easily be neglected. Good luck.

 

[GrandMaster]

Try doing this:
1. incline DB curls: 3x8
2. BB curls: 3x6
3. preacher curls: 3x8
4. hammer curls: 3x10
5. reverse BB wrist curls: 3x15



thanks, i just got back.. i did
all that except for the BB wrist curls... im fatigued lol

what is that exactly?

 

[jwwpua]

blondbomber, you left out an exercise for the upper-inner fibers of the muscle. Wouldn't wanna neglect those now would we?

 

[super_rice]

blondbomber, you left out an exercise for the upper-inner fibers of the muscle. Wouldn't wanna neglect those now would we?

lol

 

[BOOEY]

blondbomber, you left out an exercise for the upper-inner fibers of the muscle. Wouldn't wanna neglect those now would we?

lmao

 

[Illuminati]

i know this post was for yesterday, but do you have DB's that are hex shaped instead of round? if so, do some hex DB holds. grab the 20's with your fingers around the hex (not by the handle) and hold on as long as you can.