Bicep

[adamboy]

Can anybody recommend a bicep workout/routine please. I only have dumbbells and a barbell. I have heard that some compound excersices are very good for biceps but am not sure what. Im pleased with my shoulder and chest routine its just my biceps really.

Thankyou

 

[R.Lewis]

You need a well rounded program that will work every muscle in your body. Dont focus on your biceps.

Type your program here and we'll tell you what to change.

 

[adamboy]

Thanks mate. So far its like this and my shoulders and chest are improving quite steadily.

Day 1 - Shoulder presses 5 x 10
Pushups
Back Rows 4 x 10

Day 2 - Concentration curls 4 x 12
Bicep Curls 4 x 12
Wrist curls for forearm

Day 3 - Rest

 

[tonymcclellan]

Bent over rows will help your biceps. You can do them with a bb or db's. I would also recommend some leg work. Do you have a bench? Pushups wont take you too far.

 

[adamboy]

I dont but I will get a bench as soon as i can afford to. I will probly do a small amount of leg work, but i excercise them a lot anyway.

Thanks man.

 

[ShaftedTwice]

Pull-ups and rows should be all you need to work your biceps, along with a decent program to put them in. Look into T-Nation's Full-Body Workout

 

[danny1]

dasaf

does doing 20-25 sets of pushups all the way to about 200 or so on build up ur chest

 

[Karky]

does doing 20-25 sets of pushups all the way to about 200 or so on build up ur chest

no, way too much volume, and if he wants size thats too high of a rep range.

 

[adamboy]

i'll have to invest in a bench sooner or later I suppose.

By the way, how comes hand grips make pushups harder, and does it have any benefits?

 

[Loads O Fire]

I do my upper body workout, than throw arms in at the end to beat the crap out of them. Pretty much any motion you will be performing while lifting will work biceps in one way or another, so if you leave curls till end, you'll get a great workout for them. I find MY biceps get way too tired, too fast, without getting a good workout. So when I finish my curls, I cut the weight in half, and lift until failure. People say don't lift till failure, but so far, I've seen no problems with it. I don't over-do it, I just get as close to the line as I can.

And like people have said, don't leave out other muscles. Think about how messed up you would look if you have big biceps and small triceps, or but biceps and a small back... Uhggg, definately weird looking. It's like having 1 arm 2x bigger than your other.