j55ttc
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Back & Bi's
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05 November 2009 21:52
Did back and bi's tonight but cant help but feel I should be doing more for bi's. What do you think?
Back:
Deadlift / 1 warm up set / 3 sets 8-10 reps
Close grip pulldowns / 1 warm up set / 4 sets 8-10 reps
DB rows / 3 sets 8-10 reps
BB rows (wider grip) / 3 sets 8-10 reps
Bi's (by now are already pumped nicely):
incline bench curls / 4 sets 8-10 reps
Preacher curls with EZ bar / 4 sets 8-10 reps
Biceps are mega pumped by the end of it but Im unsure if I should add another exercise or not?
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dirtyvest
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Re:Back & Bi's
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05 November 2009 22:11
Looks plenty to me, as you suggest, they are hit pretty hard during back anyway
Limits, like fear, are often just an illusion: MJ 12/9/09 My journal
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naththebeast
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Re:Back & Bi's
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06 November 2009 10:45
As dirtyvest said looks fine mate, youre getting a strong pump so all good, looks a pretty good days work to me
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j55ttc
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Re:Back & Bi's
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06 November 2009 21:09
Many thanks guys, good to know and I value your opinions :)
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johnnybike
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Re:Back & Bi's
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06 November 2009 21:30
Good workout there. What does a std EZ bar weigh - 5kg or maybe more
Pain is just weakness leaving the body
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CitizenKane
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Re:Back & Bi's
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06 November 2009 21:34
johnnybike
Good workout there. What does a std EZ bar weigh - 5kg or maybe more
If it's an olympic EZ bar (ie. fits olympic plates) then they usually weigh 7kg or thereabouts. Not sure about the smaller ones, most gyms have weighing scales in them though so you could just weigh it if you're unsure!
"When life gives you lemons, just say f*** the lemons and bail"
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j55ttc
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Re:Back & Bi's
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06 November 2009 21:37
johnnybike
Good workout there. What does a std EZ bar weigh - 5kg or maybe more
Unsure really, 2 types that I know of. A thinner one that takes plates with small holes and the bigger for the olympic sized plates. Olympic style Id say is nearer 10Kg
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johnnybike
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Re:Back & Bi's
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06 November 2009 21:42
Yep, Olympic style. Have to find some scales and weigh one
Pain is just weakness leaving the body
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AndyP
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Re:Back & Bi's
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06 November 2009 22:09
Olympic EZ bars weigh 7.5kg.
I wasn't 100% sure so I googled it a while back, all the online stores I checked had them listed at that anyways.
My Journal. PB's Deadlift - 160kg x1 Bench - 100kg x1 Squat - 135kg x1
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thekingofleon7
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Re:Back & Bi's
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09 November 2009 16:39
This looks good mate, but something you may want to look into is this...
When I train Back I do 3 sets of 1 exercise on Bi's at the end, because they are normally semi wiped anyway after back. I tend to do more volume than weight with this exercise, just to get a good pump at the end of the workout.
I do the same with tris when I do chest, just 1 exercise with high volume to get a good pump.
I normal do chest mon, back tues, thu shoulders, then Friday I do Arms... Where I will do 3-4 exercises for both Bi's & Tri's, mixing between heavy & volume.
The X-Man Tony Freeman does something like this... I really like it, because after a chest/back workout, its hard to really hit tris/bis fully, so this way they get blood pumped into them twice a week! :)
Aug 2006: 165lbs
June 2009: 208lbs - 15% BF
Current Goal: 210lbs - 10% BF
Long Term Goal: 224lbs - 10% BF Max
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hamiltonsfitness
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Re:Back & Bi's
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09 November 2009 17:15
Olympic EZ bars weigh 7.5kg. I wasn't 100% sure so I googled it a while back, all the online stores I checked had them listed at that anyways.
Ours are Elieko and weigh exactly 10kg
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AndyP
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Re:Back & Bi's
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09 November 2009 20:12
hamiltonsfitness
Olympic EZ bars weigh 7.5kg. I wasn't 100% sure so I googled it a while back, all the online stores I checked had them listed at that anyways.
Ours are Elieko and weigh exactly 10kg
I stand corrected :) Cheers dude, I'd not seen any at 10kg while I was searching for how much they weighed.
My Journal. PB's Deadlift - 160kg x1 Bench - 100kg x1 Squat - 135kg x1
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j55ttc
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Re:Back & Bi's
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10 November 2009 12:16
thekingofleon7
This looks good mate, but something you may want to look into is this...
When I train Back I do 3 sets of 1 exercise on Bi's at the end, because they are normally semi wiped anyway after back. I tend to do more volume than weight with this exercise, just to get a good pump at the end of the workout.
I do the same with tris when I do chest, just 1 exercise with high volume to get a good pump.
I normal do chest mon, back tues, thu shoulders, then Friday I do Arms... Where I will do 3-4 exercises for both Bi's & Tri's, mixing between heavy & volume.
The X-Man Tony Freeman does something like this... I really like it, because after a chest/back workout, its hard to really hit tris/bis fully, so this way they get blood pumped into them twice a week! :)
Thanks, Ill consider doing something like this after a couple of months - just to spice it up a bit and keep the muscles guessing :)
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