Bicep Growth Workout!

hey man. I've been workout out for a few years now and i've developed a very good bicep workout and i am able to increase muscle mass and weight almost every week after i do it:
 
Warm up first of course...
 
1. Dumbell Standing Curls
12 reps of whatever weight you can do twelve of
10 reps of 5 pounds more
8 reps of 5 pounds more.
 
2. Easy-Curl Inner Grip curls
10 reps
8 reps
 
3. Easy-Curl Outer Grip curls
2x 10 reps
 
Now the fun stuff...
Take an easy-curl bar that you can change weights on and put however many 5 pound weights on each side that you can do after this much of your workout (for me it can be 6 to 7). yes people will think you're trying to make it look as though your doing a ton of weight but read on..
Once the clock strikes the 12, do ten reps. immediatly take off 5lbs from each side and once the clock goes back to the 12 do that. Do that all the way down to the bar, and then do the bar 10 times on the inside and 10 on the outside...you'll go from looking huge to looking like a pansy because the bar will be hard to do 20 of.
 
5. 21s
3 sets (If you don't know what a 21 is there are instructional videos on youtube)
 
6. Finisher:
Now that you've done this many sets your biceps should be telling you they're about done, so for a finisher take whatever you can do ten reps of in each arm with dumbells, do ten of that. immediatly set  the weights down and grab 10lbs lighter weight and do 10 of that. then grab 5 lbs lighter and do that. this completes your workout :)
 
If your biceps aren't completely shredded after this then idk what to tell you...
As far as days off go my schedule is:
Mon: Chest/Tris
Tues: Biceps/Back
Wednesday: Shoulders/Traps
Thursday: Legs
Friday: Chest/Tris
Saturday Biceps/Back
Sunday: Shoulders/Traps/Legs
 
Train abs almost everyday.
 
Age: 17
6 feet, 165lbs
Bench: 235
Curl: 135
Deadlift: 265
 

Ok well now that I now you do everything twice a week i'd say your overtraining your chest and tri's and bi's to be honest just cut down on your stuff less is more.

"Obsessed is a word the lazy use to describe the dedicated."
"The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned."

Why only one day for legs?

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

brihead301


Why only one day for legs?

No he has two leg days the 2nd one is with shoulders/traps.

"Obsessed is a word the lazy use to describe the dedicated."
"The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned."

tacoshopdrums


Train abs almost everyday.

Why?

Official Ectomorph of the Emancipation Detoxification.  DBB's oldest forum group, schooling the skinnies since 02/12/08.

Supplements used:  Food, milk, fish/flax oil, multivitamin, whey, creatine. [/fon

Oh I see.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

there is no recovery day in there either

I usually end up taking a day off after the last day of the week so everything gets backed up a day...so there will be certain weeks where i only train a muscle once a week. So i only end up doing a muscle once every 4 days sometimes more.

I usually train abs 3-4 days a week just so i don't look unproportional. I have seen way too many people at the gym who have huge arms but no abs or legs and they look way too top heavy.

Is this a joke?

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

WAY too much on a small and un-important muscle like you bicep, over training a lot there bud, why not concentrate on your tris

im back, now get in line!!!!

Yet


Is this a joke?

LOL, I just didn't want to be to one to come out and ask! 

Official Ectomorph of the Emancipation Detoxification.  DBB's oldest forum group, schooling the skinnies since 02/12/08.

Supplements used:  Food, milk, fish/flax oil, multivitamin, whey, creatine. [/fon

RobertN

Yet


Is this a joke?

LOL, I just didn't want to be to one to come out and ask! 

haha...i was thinking the same thing.
 
you know what really helps your biceps...doing a reverse curl at the end of your deadlift, this is correct isnt it yet?

ranger20

RobertN

Yet


Is this a joke?

LOL, I just didn't want to be to one to come out and ask! 

haha...i was thinking the same thing.

you know what really helps your biceps...doing a reverse curl at the end of your deadlift, this is correct isnt it yet?

im not sure if i could quite deadlift as much poundage as i reverse curl though

well im not really even addressing tha workout.  Just gonna ask, why do you warmup for so long?  I dont think all thats really necessary.

this workout is..... just awful