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ultragainz
New member
hey bro i head you saying before that your bis dont grow to well......well if you like to try this go for it.if you like..
warm up (everyone knows that
)
***10-10-10***
bb curls---get the heaviest weight you cna do for 10 reps and do 10 reps.and do this weight for 5 sets at 10 reps each set.and for sets 6-10(the last 5 sets) drop the weight 10 pounds and do 10 reps per set....you might not be able to use great form later on the workout but get a partner and get a little help not too much like if you need help on the last couple of reps....cheat if you have to....which you well....lean back if you have to.....get long as you get the weight up.....but dont try something crazy to get the weight up like you lean back so much wear you head touches you lower back...lol....we know you wont do that
do it for 3-6 weeks.....once a week only for the 10-10-10...........try it for squats and bench if you like...never tried it for bench dont like it for the chest but the arms and legs are good with the 10-10-10......
and for the tris forget the flat or incline bench go for the decline.....proven to get the tris huge......try the 10-10-10 like for the bis...only one workout for tris if you do the 10-10-10 same for the bis......likeon the delcine do bb ext.....also dumbel ext are good....and dumble ext like you holding hammers and you go down and up or the other way where you have a twist when you go down like at the top you hold the dumbells plams away from you like you holding a barbell then when you coming down have a twist like when you coming down like its the normal way like holding it like hammers then when oyu go up twist the way up....the forarm is is twisting.....like dumbells curls you can twist up and twist down(the forarms).....and try pullsdonws on the lat machine with the lat bar is great try it under hand and overhand grip......
bis 10-10-10 bb curls
tris 10-10-10 decline bb curls....ez or straight bar.....or pulldowns on the alt mahine.....but if you do 10-10-10 for tris use only one workout like dont swicth from bb ext to pulldowns.....but you cna change the barbells like straght bar or ez bar......
dont have to to the 10-10-10 for tris
if you do normal tri workout have decline in there and latpullsdowns and some other workout(s).........
warm up (everyone knows that
)***10-10-10***
bb curls---get the heaviest weight you cna do for 10 reps and do 10 reps.and do this weight for 5 sets at 10 reps each set.and for sets 6-10(the last 5 sets) drop the weight 10 pounds and do 10 reps per set....you might not be able to use great form later on the workout but get a partner and get a little help not too much like if you need help on the last couple of reps....cheat if you have to....which you well....lean back if you have to.....get long as you get the weight up.....but dont try something crazy to get the weight up like you lean back so much wear you head touches you lower back...lol....we know you wont do that
do it for 3-6 weeks.....once a week only for the 10-10-10...........try it for squats and bench if you like...never tried it for bench dont like it for the chest but the arms and legs are good with the 10-10-10......
and for the tris forget the flat or incline bench go for the decline.....proven to get the tris huge......try the 10-10-10 like for the bis...only one workout for tris if you do the 10-10-10 same for the bis......likeon the delcine do bb ext.....also dumbel ext are good....and dumble ext like you holding hammers and you go down and up or the other way where you have a twist when you go down like at the top you hold the dumbells plams away from you like you holding a barbell then when you coming down have a twist like when you coming down like its the normal way like holding it like hammers then when oyu go up twist the way up....the forarm is is twisting.....like dumbells curls you can twist up and twist down(the forarms).....and try pullsdonws on the lat machine with the lat bar is great try it under hand and overhand grip......
bis 10-10-10 bb curls
tris 10-10-10 decline bb curls....ez or straight bar.....or pulldowns on the alt mahine.....but if you do 10-10-10 for tris use only one workout like dont swicth from bb ext to pulldowns.....but you cna change the barbells like straght bar or ez bar......
dont have to to the 10-10-10 for tris
if you do normal tri workout have decline in there and latpullsdowns and some other workout(s).........
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I'll give it a try and let you know how it goes. Thanks again 
