Quote:
Originally Posted by hal0g0dv2
biceps do not take much to grow, i more or less do it every session, i have been doing a bench bar and just going up to a 45 plates, then next time do some hammer curls, then next time do a preacher curl, just do like 10 sets, and yeah your biceps will grow from back day 4 sure, there was a point i did not do biceps for like 6 months and they grew. they are really slow to grow
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is this legit:
http://www.bodybuilding.com/fun/10x1...rm_workout.htm
it pretty much says u do 10 sets of 10 reps barbell curls, with a weight that you could normally curl about 20 times on your first set.
then you do 10 sets of 10 reps decline skullcrushers, with a weight that you could normally extend 20 times on your first set.
and you only do that once a week, fridays:
Monday: Chest, Calves & Abs
Tuesday: Back & Forearms
Wednesday: Off
Thursday: Quads & Hamstrings
Friday: Delts, Triceps & Biceps
Weekends: Off