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  #1   ^
Old Wed, Dec-29-04, 17:53
thebigloss's Avatar
thebigloss thebigloss is offline
Senior Member
Posts: 219
 
Plan: atkins
Stats: 310/250/199 Male 6'
BF:
Progress: 54%
Location: Howell, Michigan
Default Basic workout plan to make biceps BIG?

Can someone outline a basic workout plan for making biceps big? Actully not just my biceps but my triceps and everything else on my arm. I pretty much just have free weights, bench press, and a curling bar. Any help would be great!

Last edited by thebigloss : Thu, Dec-30-04 at 15:22.
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  #2   ^
Old Mon, Jan-03-05, 20:46
Jiggerz's Avatar
Jiggerz Jiggerz is offline
Round 2
Posts: 1,782
 
Plan: RNY & LowCarb
Stats: 270/180/160 Female 5'10
BF:sz 24/sz16/sz8
Progress: 82%
Location: Holland, Michigan
Default

Spend some time in prison?
I'm sorry.... but I couldn't resist, but at least I got you bumped up because I have no idea. Good luck though.
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  #3   ^
Old Tue, Jan-04-05, 18:21
RDW's Avatar
RDW RDW is offline
Senior Member
Posts: 327
 
Plan: PSMF 1/1/5
Stats: 268/228/155 Male 66"
BF:48/39/12
Progress: 35%
Location: The Bayou City
Default

Curls, curls, and more curls...ie, preacher curls, dumbell curls, with a straight bar, with a curling bar, standing and seated. Add close grip lat pulls, close grip seated rows ect. While your at it, work on the triceps, a big group of muscles that respond well to heavy use. Well developed biceps look good but the the triceps give your arms the mass. Oh, and work on the deltoids to round out your look. Honestly, if you want to weight train, a full body workout would be best.
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  #4   ^
Old Mon, Jan-10-05, 15:07
RSR RSR is offline
New Member
Posts: 25
 
Plan: Anabolic
Stats: 200/196/180 Male 69
BF:8%
Progress: 20%
Location: Boston, Ma.
Default

Slow isolated DB curls superset with undergrip chins. 1 Set once per week. Go up in reps or weight every week!!! 6-10 reps is a good range.
For tris you could do nosebleeds super set with dips. same set up
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  #5   ^
Old Mon, Jan-17-05, 13:14
thebigloss's Avatar
thebigloss thebigloss is offline
Senior Member
Posts: 219
 
Plan: atkins
Stats: 310/250/199 Male 6'
BF:
Progress: 54%
Location: Howell, Michigan
Default

Man i forgot that i posted this. I talked to my weight lifting teacher and he showed me what to do.

Thank you for the replies!!!
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