Biceps

[digitalwolf]

Whats the key to big biceps?

I currently do 3 x 10 @ 10kg on an EZ bar.

Thats it, on another day I also do close grip palm in pull ups but thats it.

Do I lift more and do less reps on the EZ or do I do another exercise along with the EZ ?

 

[digitalwolf]

Can you lift more than 10KG?

Do you do chin ups? (Palms facing you, medium to close grip)

I meant chins lol, palms facing me medium grip.

Curls on the EZ, I always seem to struggle on the 7th rep on 3rd set so have been stuck on 10kg for 2-3 weeks.

 

[digitalwolf]

How many chins can you do?

What's the rest of your routine?

3 x 8 with 1 mins rest.

Workout 1 (Monday) - Upper body
* Incline DB (DB) bench press 3x8
* Barbell Row 3x8
* Wide-Grip Weighted Dips 3x8
* CG-PI Weighted Chins 3x8
* Military Press 3x8

Workout 3 (Thursday) - Upper body
* Incline DB press 3 x 8
* Flat (DB) Bench press 3 x 8
* Cable row 3x10
* Seated DB shoulder press 3 x8
* V-Bar Pushdowns 3 x 8
* Barbell curl 3x10

My two upper body days.

 

[digitalwolf]

Do preachers if you can. That is very light for curls, depends how much the ez bar weighs though.

Preachers is what I do lol, just realised.

 

[digitalwolf]

When using barbell bars etc, how do you say what weight you are lifting? If it's both disks them i'm preaching 20kg. If it's just the 1 then i'm lifting 10kg.

 

[digitalwolf]

I'm lifting 20kg then.

 

[digitalwolf]

I do triceps on the same day and they are coming on nicely. I do v bars as a warm up and then 3 x 10 @ 35kg on the smith machine, close grip.

Is 3 x 10 a good rep range for the ez bar or is there a better one?

Oh I used to do standard barbell curls and used to suffer with wrist pain.

 

[digitalwolf]

woops