could someone give me a routine here?

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posted by PHCPrarieDOG

I do my back and biceps once a week on the same day. Could someone tell me what exercises I should do and how many sets and reps of them? Thanks.

posted by Dex

i do 9-10 sets with 6-8 reps on bis

back it depends. always do dealifts 4 sets and pullups 3 sets and lat pulldown 3 sets and t-bar row 3 sets. and maybe one more thing in there to target my middle back (rhombis) (sp?) didnt bother lookin it up. or if im targeting my lats more i do something else for those.

something a little like that

posted by PHCPrarieDOG

ive been told thats too many sets for biceps, especially if you are doing them on a day with your back.

how bout this...
4 sets dead lifts
4 sets lat pull downs
4 sets t-bar rows

4 sets preacher curls
3 sets hammer curls

posted by Dex

i would do some pullups. probably is too many on a back biceps day. i dont work my back and bis together

posted by SMBLSBGARMS

I work chest/bis and back/tris. Then they get hiy directly once then indirectly. Barbell curls for strength/mass.

posted by AKS

I agree with dex. If you want to build a back, lift yourself--pull-ups. also agree with smblsbgarms, do barbell curls for thick arms. preacher curls are alright but its more of a concentration lift and if you're trying to bulk, I would do barbell curls and stick with your hammer curls as well.

posted by PHCPrarieDOG

alright thanks guys, I'm going to come up with a new weekly split and I'll post it and tell me what you think.

So have a chest/bi day and a back/tri day.

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