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 someone give me a good work out to build my chest and biceps size
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| Author | Topic: someone give me a good work out to build my chest and biceps size |
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swol Amateur Bodybuilder (Total posts: 42) |
posted April 16, 2000 07:06 PM
 
i need to build the thickness of my chest. help bi's wont grow too. but tri's are huge. help help IP: Logged |
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Juicer56 Amateur Bodybuilder (Total posts: 88) |
posted April 16, 2000 08:34 PM
use pre-exhaustion and see if it works for you, also if you want those two bodyparts to grow and are happy(for now) with otheres then lighten up on training with other bodyparts and go intense and then some on your problem areas..also you can use some methlytest or stenox before that workout day to get you more intense...helped me bring up my bi's and shoulders IP: Logged |
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Karate guy Pro Bodybuilder (Total posts: 171) |
posted April 16, 2000 09:17 PM
Go to the training board IP: Logged |
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Ian88 Amateur Bodybuilder (Total posts: 34) |
posted April 17, 2000 12:17 AM
Here is my workout routine: Bench: 10 sets of 10 I had a problem with getting my chest to grow, but once I started the 10 sets of 10 it just exploded! For my Bi's all I do is: Straight bar curles: 4 sets of 10-12 Hope this helps. Ian IP: Logged |
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swol Amateur Bodybuilder (Total posts: 42) |
posted April 17, 2000 04:02 PM
thanks bros i think im going to try that 10 reps and 10 set routine for flat bench swol IP: Logged |
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Vlad67 Pro Bodybuilder (Total posts: 107) |
posted April 17, 2000 06:35 PM
ive been doing the 10 X 10 workout .. Ive been following the german volume method 4-0-2....4 count on the way down pause two count a on the way up..... slow just gives you a tremendous pump.... dosent do much for your ego when you need a spot with 135 on but the results have been great for me. VK IP: Logged |
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jocko Amateur Bodybuilder (Total posts: 95) |
posted April 17, 2000 10:12 PM
Try supersets: 3-4 sets of bench with reps of 10,8,6,4. superset dips and cablecrossovers 1 or 2 sets 6-9 rep range each. 2-3 sets of dumbell incline press 7-9 rep range. superset incline flys or incline cable flys with high position pec deck.1 or 2 sets. follow it with cross bench pullovers for 15 reps. Bi's try: 3 sets of barbell curls 10, 8, 6 reps slow and squeeze! Superset incline dumbell curls with curl bar spider curls 1-2 sets 7-9 reps. follow it with slow concentration curls for 10 reps and squeeze at the top. At least try the Bi-workout and in 2-3 weeks you arms will feel full and veins will show! the Bi work-out with proper form and the proper weight to WORK hard, will be painfull IP: Logged |
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