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  1. #1
    Pumping weights and eating steaks
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    how many exercises do you do for biceps and triceps

    i was just wondering how many exercises other natural bodybuilders do for bi's and tri's
    i usually do 3x3 for triceps and 2x3 or biceps.

  2. #2
    'Train as heavy as possible, as often as possible, as fresh as possible'
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    Re: how many exercises do you do for biceps and triceps

    For me biceps usually just 2 exercises but sometimes won't train them for a few weeks if I've been hitting them hard with pulling exercises.

    Triceps probably 3 exercises.

  3. #3
    EFBB Winner
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    Re: how many exercises do you do for biceps and triceps

    tris maybe dips and CGBP and bis maybe just the combination of bent over row, deads and then some olympic barbell curls

  4. #4
    Mr Universe
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    Re: how many exercises do you do for biceps and triceps

    Normally 2 exercises of three sets for 6-12 reps (for both). but sometimes just the one exercise. Tri's are pretty f'ed after chest and likewise with bi's after back so no need to hammer them with too many sets.

  5. #5
    http://www.uk-muscle.co.uk/member-journals-pictures/129531-genetics-pfft-hsmann87s-journal.html
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    Re: how many exercises do you do for biceps and triceps

    I do arms twice a week.

    Biceps after back, triceps after chest and arms on their own day.

    When i pair with chest/back i do 2 exercises, approx 5 sets each. This is more light weight and higher reps (15-20)

    When i do arms on their own i always start with triceps and do approx 4 exercises, 3-4 sets each and 8-15 reps. For biceps its the same sets and rep range but only 3 exercises as biceps are such a small muscle group that they are easier to smash up than triceps!

  6. #6
    You can’t exercise your way out of a bad diet
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    Re: how many exercises do you do for biceps and triceps

    i usually 2 to 3 exercises on arms. work em twice a week.

    biceps after back workout & triceps after chest workout.

    currently with biceps i do 1 set of chin ups focused on the biceps with isometric holds at the top. Then blast em with heavy as possible bar curls with the cable machine, find it's easier for form on the cables & less taxing on the back, then some lighter dumbbell curls.

    came across this guy's video's a while back, he has a great approach http://www.youtube.com/user/vicsnatural

  7. #7
    Suffer the pain of discipline or suffer the pain of regret
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    Re: how many exercises do you do for biceps and triceps

    Biceps I do on my pull day so 3 sets of barbell curls. I have by this point done 5 sets of deads, 5 sets of barbell rows and 3 sets of pull ups so they are pretty smashed already

    Triceps on push day and I do 3 sets of dips and 3 sets of rope pull downs, again by this point I have done 5 sets of bench press, 3 sets of flys and 5 sets of military press so there fried already

  8. #8
    Getting HUGE!
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    Re: how many exercises do you do for biceps and triceps

    I do biceps on back day (deadlifts,closegrip row,lat pulldown) then do standing Ez bar curls and incline DB hammer curls

    Triceps on chest day (flat BB or DB bench,incline BB or DB bench, Dips, cable flyes) then do cable overhead rope extensions,cable rope pulldowns, incline DB skullcrushers or standing EZ bar extensions if no benches are free)

  9. #9
    tryin...
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    Re: how many exercises do you do for biceps and triceps

    Quote Originally Posted by SeBb0 View Post

    came across this guy's video's a while back, he has a great approach http://www.youtube.com/user/vicsnatural
    natural, he looks very good. might try his method tomorrow, he looks very vascular.
    i am one for bending the back a little.

  10. #10
    Nutritional Coach
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    Re: how many exercises do you do for biceps and triceps

    I normally do one exercise for biceps, two exercises for triceps, hammer curls for the brachialis, and then one exercise for forearms which I vary.

    Before my injury wasn't doing any direct arm work at all, but when back to it will definitely go back to trainng them directly as I'm not one of the lucky folk whose arms grow well from just compound lifts.
    I love hackski

  11. #11
    Looking Freaky
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    Re: how many exercises do you do for biceps and triceps

    I only do one for tri (skull) - to absolute failure, spilt by two for Bi. The first full extension and movement, the second concentration curls till failure, I leave the gym with my arms feeling like they are going to drop off.

  12. #12
    www.proactivpersonaltrain ing.co.uk
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    Re: how many exercises do you do for biceps and triceps

    just 2 exercises for each at the min.

  13. #13
    UK-Muscle Boderator
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    Re: how many exercises do you do for biceps and triceps

    4 excersises for biceps 6x 8 - 12 reps

    4 excersises for triceps 6x 8 - 12 reps

    ill throw in a few drop sets towards the end of each excersise!

  14. #14
    ricky23
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    Re: how many exercises do you do for biceps and triceps

    2 for biceps 3 for triceps.

  15. #15
    Muscle Mad!
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    Re: how many exercises do you do for biceps and triceps

    3 exercises for both. total of 5 sets on both with heavy weights for 6 reps

 

 
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