Pako
Staff Emeritus
- 16,450
- NW Montana
- GTP-Pako
- GTP Pako
More specialized workout lists that hopefully we can all gain some benefit from. This time it's Biceps. I know a lot of guys will pair up bicep with back and tricep with chest day (and for good reason) but for the last couple of years, I have been doing bi's and tri's on the same day. One week I'll start with Triceps, ending with Biceps and the next will I'll start with Bi's and finish with Tri's. Now that we have that out of the way, here was my Bicep workout today in lbs x # of reps. Be sure to share your routine.
Concentrated Preacher Curls (narrow grip)
45 x 15 (warmup)
65 x 15 (warmup)
75 x 15 (warmup)
95 x 12 (warmup)
115 x 12
135 x 10
155 x 8
Concentrated Standing EZ Bar curls (wide grip)
80 x 15
90 x 15
100 x 12
110 x 12
Concentrated Single Hand, Standing Pully Curls
30 x 15
40 x 15
50 x 12
50 x 12
That concluded our bicep workout, now on to tri's.
Concentrated Preacher Curls (narrow grip)
45 x 15 (warmup)
65 x 15 (warmup)
75 x 15 (warmup)
95 x 12 (warmup)
115 x 12
135 x 10
155 x 8
Concentrated Standing EZ Bar curls (wide grip)
80 x 15
90 x 15
100 x 12
110 x 12
Concentrated Single Hand, Standing Pully Curls
30 x 15
40 x 15
50 x 12
50 x 12
That concluded our bicep workout, now on to tri's.
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