- Joined
- Nov 13, 2021
- Messages
- 3
- Reaction score
- 0
Friends, I have been working regularly for 7 months, I went from 1.76 55 kg to 73 kg, my muscle mass has increased, but these damn biceps are not developing, the size of my arm has increased, before I started it was 29, now 36, but the biceps are not getting the volume I want, I wonder if there is a problem in my program, my program is as follows;
I do 1 day of training and 1 day of rest. I have an A, B program.
(excluding warm-up sets)
A;
bench press = 12-12-10-10
overhead press= 12-12-10-10
barbell curls = 10-10-8-6
barbell row= 12x4
B;
pull-ups= 7-7-5-4-3
deadlift= 12x4 (I just started)
weighted push-ups = 12-12-12-10
weighted dips = 12-12-10-8
dumbbell lateral raise= 12x4
bent over laterall raise= 12x4
is my program like this, is it good or bad, I would appreciate it if you answer me
Please don't be mad why there is no leg exercise. I really don't like working out the legs. Apart from deadlift, I just started it.
In addition, my wrists are very thin, while I am doing barbell curls, the ulna bone and wrist are very heavy, although I use a wristband, especially my left wrist aches from pain when I release the bar.
I do 1 day of training and 1 day of rest. I have an A, B program.
(excluding warm-up sets)
A;
bench press = 12-12-10-10
overhead press= 12-12-10-10
barbell curls = 10-10-8-6
barbell row= 12x4
B;
pull-ups= 7-7-5-4-3
deadlift= 12x4 (I just started)
weighted push-ups = 12-12-12-10
weighted dips = 12-12-10-8
dumbbell lateral raise= 12x4
bent over laterall raise= 12x4
is my program like this, is it good or bad, I would appreciate it if you answer me
Please don't be mad why there is no leg exercise. I really don't like working out the legs. Apart from deadlift, I just started it.
In addition, my wrists are very thin, while I am doing barbell curls, the ulna bone and wrist are very heavy, although I use a wristband, especially my left wrist aches from pain when I release the bar.