back and bi work out - UK-Muscle Body Building Community

danielk · 13-04-2004, 10:14 PM

hi guys ive been trying to bulk up and get some mass im doing good so far im about 3 months in i jus want you guys to tell me what u think of this workout .
back -
wide lat pull downs 4 sets
close grip pull downs 3 sets
back rows 4 sets

bieceps -
barbell curls 3 sets
rope curls 3 sets
preacher curls 2 sets

fore arms-
forearm curls 2 sets
barbell reverse curls 2 sets
reverse forarm curls 2 sets

i try and to reps of 8,6,6,10
i just want u guys to let me know what u think ab out my chosen excercises , my work load , and reps .
thanks

robin_3_16 · 13-04-2004, 11:49 PM

i think that is a lot matey
cut down the bicep excercises
cut out preachers, imo and i know panthros stay away from isolation excercises
put deadlifts in their at the start and if you insist on training forearms only do one excercise as deadlifts work them well

why not try this
deadlifts (choose the amount of sets i do 5 by 5)
wide lat pull downs (i would recommend wide grip chins if you can do them) 3 sets
back rows (which ever kind of row takes your fancy) 3 sets
barbell curls 3 sets ( i superset light hammer curls during my rest on these instead of letting the muscle rest! if i do this i only do 2 sets though, great pumps! haven't been doing them long enough to say about the gains yet!)
maybe you could do one more back excercise, maybe close grip chins although it is not needed
and you can add a forearms excercise if you like
the chin ups wide grip are the best for widening your back for sure
i can almost feel may back stretching after i do them!
anyway hope this helps mate!

**hackskii** · 14-04-2004, 12:29 AM

back -
wide lat pull downs 3 sets
close grip pull downs 2 sets
back rows 3 sets
Dead lifts 3 sets

bieceps -
barbell curls 3 sets
hammer curls 3 sets

fore arms-
barbell reverse curls 2 sets
reverse forarm curls 2 sets

This might be a little bit better.
Point being if you are going for size then fewer sets with a heavier weight would be better. With the fewer reps you will see strength gains then size gains.

Panthro · 14-04-2004, 09:08 AM

i like robins idea. Definately do deadlifts... and cut down on Bi's...

You are doing only 11 sets for back and 14 for biceps and forearms!!! Which is the bigger muscle?? Back by over 10x!!!

danielk · 14-04-2004, 09:16 AM

thanks for your time guys , hackskii i like the work out changes you did for me im going to try that workout see how it goes just to let you know the rope curls , i was meant to right down rope hammer curls .
i like useing the wire excercises for srms i get a much better pump.

danielk · 14-04-2004, 09:19 PM

hi i had a good work out on that workout routine hackski thanks ive never worked my back out that good , i now understand what u were all saying about cutting down on bi excertcises i felt a reall good pump jus doing the 3 set of barbell curls . i didnt do any forearms today felt i didnt need to.
for my back i wanna do 4 great mass building excersises i wanna do 3 of these with 3 sets and one with 4 sets, whats the best combo guys .
i would also like you to help me choose one good bi excercise other than barbell curl .
thanks

13-04-2004, 10:14 PM	#1 (permalink)
danielk Newbie Trainer Join Date: Apr 2004 Location: somerset Posts: 23	back and bi work out hi guys ive been trying to bulk up and get some mass im doing good so far im about 3 months in i jus want you guys to tell me what u think of this workout . back - wide lat pull downs 4 sets close grip pull downs 3 sets back rows 4 sets bieceps - barbell curls 3 sets rope curls 3 sets preacher curls 2 sets fore arms- forearm curls 2 sets barbell reverse curls 2 sets reverse forarm curls 2 sets i try and to reps of 8,6,6,10 i just want u guys to let me know what u think ab out my chosen excercises , my work load , and reps . thanks

13-04-2004, 11:49 PM	#2 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	i think that is a lot matey cut down the bicep excercises cut out preachers, imo and i know panthros stay away from isolation excercises put deadlifts in their at the start and if you insist on training forearms only do one excercise as deadlifts work them well why not try this deadlifts (choose the amount of sets i do 5 by 5) wide lat pull downs (i would recommend wide grip chins if you can do them) 3 sets back rows (which ever kind of row takes your fancy) 3 sets barbell curls 3 sets ( i superset light hammer curls during my rest on these instead of letting the muscle rest! if i do this i only do 2 sets though, great pumps! haven't been doing them long enough to say about the gains yet!) maybe you could do one more back excercise, maybe close grip chins although it is not needed and you can add a forearms excercise if you like the chin ups wide grip are the best for widening your back for sure i can almost feel may back stretching after i do them! anyway hope this helps mate! __________________ Robin

14-04-2004, 12:29 AM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,754	back - wide lat pull downs 3 sets close grip pull downs 2 sets back rows 3 sets Dead lifts 3 sets bieceps - barbell curls 3 sets hammer curls 3 sets fore arms- barbell reverse curls 2 sets reverse forarm curls 2 sets This might be a little bit better. Point being if you are going for size then fewer sets with a heavier weight would be better. With the fewer reps you will see strength gains then size gains. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by hackskii; 14-04-2004 at 12:32 AM.

14-04-2004, 09:08 AM	#4 (permalink)
Panthro Getting HUGE! Join Date: Jan 2004 Posts: 1,509	i like robins idea. Definately do deadlifts... and cut down on Bi's... You are doing only 11 sets for back and 14 for biceps and forearms!!! Which is the bigger muscle?? Back by over 10x!!! __________________ "looking at picutres of half naked men dont get you strong. Lets get down to business and go to the gym" - Svend Karlson. 'Viking Power'

14-04-2004, 09:16 AM	#5 (permalink)
danielk Newbie Trainer Join Date: Apr 2004 Location: somerset Posts: 23	thanks for your time guys , hackskii i like the work out changes you did for me im going to try that workout see how it goes just to let you know the rope curls , i was meant to right down rope hammer curls . i like useing the wire excercises for srms i get a much better pump.

14-04-2004, 09:19 PM	#6 (permalink)
danielk Newbie Trainer Join Date: Apr 2004 Location: somerset Posts: 23	hi i had a good work out on that workout routine hackski thanks ive never worked my back out that good , i now understand what u were all saying about cutting down on bi excertcises i felt a reall good pump jus doing the 3 set of barbell curls . i didnt do any forearms today felt i didnt need to. for my back i wanna do 4 great mass building excersises i wanna do 3 of these with 3 sets and one with 4 sets, whats the best combo guys . i would also like you to help me choose one good bi excercise other than barbell curl . thanks