Please rate beginner biceps day excercise gym routine, gym chads enter

[justinzayn]

3 reps of 30 biceps dumbbell curl(15 each hand) with 5kg weights
Hammer dumbbell curl same like above

Bicep curl, (pulling that stick thing up) lifting 3 plates from top, 3 reps of 30

Preacher curl, lifting 2 plates from top, 4 reps of 15

Concentration curl, lifting 5kg dumbbell 3 reps of 30

Lifting empty zig zag rod narrow grip, 3 reps of 30

Not in a particular order
How good is it for a beginner like me

I finish off this with 16 minutes of treadmill, in which I run at 9km fro 6 minutes and 12 for other 6min,taking breaks,rest at 6km

And 15 min cycling on medium resistance before I leave
I also do 15 pushups 3 times as warm up and lat pull up with help of machine

 

[Deleted member 23558]

very very bad.

 

[justinzayn]

very very bad.

What am I doing wrong

I also edited some mistake, you may read again

 

[Deleted member 23558]

What am I doing wrong

I also edited some mistake, you may read again

1.cause focusing on a tiny muscle for a whole workout is dumb even roided ppl arent doing that nowadays

2. going above 10 reps on a set isnt ideal for muscle growth and will lead to high cortisol and fatigue

3. running after lifting weights induces catabolic state causing muscle breakdown. only do walking after lifting.

 

[cutie_pie]

Mogs me

 

[Deleted member 32094]

go to failure in the 5-12 rep range for two sets
And you really only need 2-3 exercises

But yeah don’t do an all biceps day unless you want a short workout, because overtraining is counter productive
Put it with shoulders or back

 

[justinzayn]

1.cause focusing on a tiny muscle for a whole workout is dumb even roided ppl arent doing that nowadays

2. going above 10 reps on a set isnt ideal for muscle growth and will lead to high cortisol and fatigue

3. running after lifting weights induces catabolic state causing muscle breakdown. only do walking after lifting.

I used to mix excercise
It would take me 2 to 3 hours in gym,people then look at me weird like I came to a hotel or something or to creep on girls

30 reps but the weight is also relatively low, so need to practice and reach failure

I am Endo Ectomorph, fat and skinny at the same time, I have to reduce fat
, my trainer do tell me the same what you did
But i am a thick cunt

 

[Deleted member 23558]

I used to mix excercise
It would take me 2 to 3 hours in gym,people then look at me weird like I came to a hotel or something or to creep on girls

30 reps but the weight is also relatively low, so need to practice and reach failure

I am Endo Ectomorph, fat and skinny at the same time, I have to reduce fat
, my trainer do tell me the same what you did
But i am a thick cunt

reaching failure at 30 reps is not the same as reaching failure in 8 reps one is an endurance issue and the other is a muscular fatigue issue. latter is the one that grows muscle with most efficiency. doing 30 reps is wasting time and effort for reduced gains. losing fat happens on a calorie deficit, the number of reps you do is irrelevant for fat loss.

 

[justinzayn]

@ascendedd your review?

 

[justinzayn]

reaching failure at 30 reps is not the same as reaching failure in 8 reps one is an endurance issue and the other is a muscular fatigue issue. latter is the one that grows muscle with most efficiency. doing 30 reps is wasting time and effort for reduced gains. losing fat happens on a calorie deficit, the number of reps you do is irrelevant for fat loss.

Agread
What ex you do Or did bhai to gymmax, you did anything like I mentioned above

 

[robtical]

How do you have luxury to go to gym?

 

[Deleted member 23558]

Agread
What ex you do Or did bhai to gymmax, you did anything like I mentioned above

i do upper body twice a week and once i get some muscle and lose some fat i will start doing lower body and abs

 

[justinzayn]

How do you have luxury to go to gym?

I am enrolled in the best gym of my area

They are even better one, in huge malls like luxury building with giant glass overlooking the city and roads, they are open 24/7

Mine is more for upper middle class people

 

[Deleted member 23359]

too much volume

anthyng more than 5 sets a week for biceps is useless

 

[justinzayn]

too much volume

anthyng more than 5 sets a week for biceps is useless

Will increase weight and lower the amount of reps, thanks

 

[Deleted member 23359]

Will increase weight and lower the amount of reps, thanks

lower the sets dude

reps doesn't matter as long as you reach failure

 

[TheBrownOne]

Why do u have a just biceps day lol, just do triceps too (its like 70% of your arm)
Why do you only work out the short biceps head?

All I have for biceps are preacher curls (short)
hammer curls (spammed) (long)
and then the bar string curls (short)

15 pushups 3 times as warm up

If you're doing an arm day then why warmup with pushups which work the chest and tricept? autist
Just warm up with some pull ups (palm facing in)

 

[justinzayn]

Why do u have a just biceps day lol, just do triceps too (its like 70% of your arm)
Why do you only work out the short biceps head?

All I have for biceps are preacher curls (short)
hammer curls (spammed) (long)
and then the bar string curls (short)

If you're doing an arm day then why warmup with pushups which work the chest and tricept? autist
Just warm up with some pull ups (palm facing in)

I take a lot of time
And my trainers trains me on at least 5/6 excercise taking two hours

I have each day from triceps, chest, back, biceps, and shoulder as of now

Warm up is like every day thing for me regardless of excercise
Will think about that
Yes I do lats pull with the help of machine
The machine which has a platform that helps you lift yourself

 

[robtical]

I am enrolled in the best gym of my area

They are even better one, in huge malls like luxury building with giant glass overlooking the city and roads, they are open 24/7

Mine is more for upper middle class people

Arent you poor? How can you afford

 

[justinzayn]

Arent you poor? How can you afford

My brother pays it,

 

[TheBrownOne]

I have each day from triceps, chest, back, biceps, and shoulder as of now

Do the arnold for bigger arms

Chest back
Arms (bi tri shoulders)
Legs
Rest
Repeat

 

[ascendedd]

@ascendedd your review?

U asking wrong person cux i am a twig

 

[Gengar]

Maybe my gymmaxxed friend @DJ66 can help you out here.