Help with workout

[cian]

I've used info on the site to try the following as a workout and was wondering if this seems decent for putting on muscle mass.

Eat rice for carbs
3*12 reps bench press( work triceps/pecs)
3*12 bent over rows(back)
3*12 squats(quads)
Protein shake

The problem is I don't know any good bicep exercises.I was told a pullup is good but I can't afford more equipment, is there any good bicep workouts using a barbell?
Thanks

 

[used2bfat]

There are no good bicep workouts as such.
You don't need more equipment, based upon what you can do now with what you have.
What you do need is a plan to work the whole body (not just a few particular parts).
Base your program on compound moves (like a Lat pulldown that will include the biceps anyway), and throw in some barbell bicep curls at the end if you want.
Unless you include your lower body, the arms will not respond well by themselves anyway.
As long as you were going to devote an entire workout for just your arms anyway, you won't spend any more time to speak of by doing the whole body!

 

[dswithers]

Ideally you would do a vertical pulling movement like pullups/chinups, but bent over rows is plenty for some period of time and all you need for biceps. You might want to add deadlifts to your routine as well. And perhaps add military presses or alternate bench press and military press every other session.

 

[cian]

There are no good bicep workouts as such.
Base your program on compound moves (like a Lat pulldown that will include the biceps anyway), and throw in some barbell bicep curls at the end if you want.
Unless you include your lower body, the arms will not respond well by themselves anyway.
QUOTE]

Don't squats target my lower body?
I dont know what a lat pulldown is/

Also will bench presses be allright for building up my pecs?
THanks