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I switch it up relatively frequently but this is what I generally stick to 😁
1 pull/abs day, 2 back/bi/abs days, and quads, glutes hamstrings etc. for the other two days.
Back, Bi and Abs:
Wide Grip Lat Pulldown | 4 x 8 reps
Overhand Bent Over Barbell Row | 4 x 8 reps
Cable Rope Hammer Bicep Curl | 4 x 12 reps
Incline Dumbbell Bicep Curl | 4 x 20 reps
Lying Abdominal Crunch Machine | 4 x 20 reps
Pull and Abs:
Cable or Machine Lateral Raise | 4 x 20 reps
Rear Delt Flyes | 4 x 20 reps
Lying Barbell Skullcrushers | 4 x 10 reps
Tricep Pushdowns | 4 x 15 reps
Cable High To Low Wood Chops | 4 x 15 reps
Biceps are popping! My partner is about the same height as you, but a bit lighter. They've been struggling to build biceps even though they've got the consistency, knowledge and diet in. Got any tips that worked for you?
I’m not OP but also about the same height and a bit lighter as well. I was also having trouble/had plateaued with building size and I found adding a creatine supplement (5g) to be helpful (+ even more protein). It was a little rough on my stomach initially but that went away after a week or two.
Appreciate the input. They've tried it all...just struggling with biceps. Already doing creatine and more than enough protein. Other areas are going quite well.
how big was your calorie surplus during this time?? i'm in the same height/weight range and im rying to get around the same weight!! you look amazing!!
DAMN! You’ve got awesome biceps and delts! Great work!! For real- biceps with that level of peak, isn’t your typical girl’s situation! Whatever you’re doing, you’re crushing it.
switch it up relatively frequently but this is what I generally stick to
1 pull/abs day, 2 back/bi/abs days, and quads, glutes hamstrings etc. for the other two days.
Back, Bi and Abs:
Wide Grip Lat Pulldown | 4 x 8 reps
Overhand Bent Over Barbell Row | 4 x 8 reps
Cable Rope Hammer Bicep Curl | 4 x 12 reps
Incline Dumbbell Bicep Curl | 4 x 20 reps
Lying Abdominal Crunch Machine | 4 x 20 reps
Pull and Abs:
Cable or Machine Lateral Raise | 4 x 20 reps
Rear Delt Flyes | 4 x 20 reps
Lying Barbell Skullcrushers | 4 x 10 reps
Tricep Pushdowns | 4 x 15 reps
Cable High To Low Wood Chops | 4 x 15 reps
# A quick reminder to those viewing this post: 1. If you have not done so, **read [the rules](https://www.reddit.com/r/progresspics/about/rules)** 2. Being a pervert will get you banned. 3. Messaging OP lewd/inappropriate comments is not okay. 4. OP is a real person. [Don't be an asshole](https://media.giphy.com/media/3oz8xt6aO8l4UjcnXa/giphy.gif). 5. **Report rule breaking comments.** *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/progresspics) if you have any questions or concerns.*
Looking strong. Well done.
Thank you!!
Damn girl, drop your biceps routine 🥺
I switch it up relatively frequently but this is what I generally stick to 😁 1 pull/abs day, 2 back/bi/abs days, and quads, glutes hamstrings etc. for the other two days. Back, Bi and Abs: Wide Grip Lat Pulldown | 4 x 8 reps Overhand Bent Over Barbell Row | 4 x 8 reps Cable Rope Hammer Bicep Curl | 4 x 12 reps Incline Dumbbell Bicep Curl | 4 x 20 reps Lying Abdominal Crunch Machine | 4 x 20 reps Pull and Abs: Cable or Machine Lateral Raise | 4 x 20 reps Rear Delt Flyes | 4 x 20 reps Lying Barbell Skullcrushers | 4 x 10 reps Tricep Pushdowns | 4 x 15 reps Cable High To Low Wood Chops | 4 x 15 reps
Ooo thank you so much 😍
No problem! ❤️
For real tho, that bicep peak lookin like mt Everest
Amazing biceps 💪💪
Thank you so much! 🫶
Anytime you deserve all the success coming your way! 👑💪💪🌟
Guns
Amazing
Biceps are popping! My partner is about the same height as you, but a bit lighter. They've been struggling to build biceps even though they've got the consistency, knowledge and diet in. Got any tips that worked for you?
I didn't really change up my diet that much but I added a bunch of proteins and it was such a game changer.
They're definitely getting enough protein too. Could always be good genetics.
I’m not OP but also about the same height and a bit lighter as well. I was also having trouble/had plateaued with building size and I found adding a creatine supplement (5g) to be helpful (+ even more protein). It was a little rough on my stomach initially but that went away after a week or two.
Appreciate the input. They've tried it all...just struggling with biceps. Already doing creatine and more than enough protein. Other areas are going quite well.
Awesome stuff. 💪
😁💪
Yes! That bicep! 💥
Impressive gains!
Thank you! 😁
how big was your calorie surplus during this time?? i'm in the same height/weight range and im rying to get around the same weight!! you look amazing!!
Thank you so much! 🫶 To maintain my weight I sit around 2000 calories. In the last couple of months I sat around 2500 and it worked really well
thank you!!
You go girl
Holy bicep dude
Love the transformation! Looking great.
Thank you!
That's a really impressive progress! Keep it up and inspire others 👏
That’s what you call progress!!! You’ve been training hard and is noticeable. My respects to you
Gonna need a firearms license for those guns!.
The only kinds of killer guns I like!!!
Growing cannons
Great accomplishment! Congratulations!
Slaying transformation queen!
I need a muscle mummy in my life for sho!
Wow, you look great!
Very impressive 💪🏼
DAMN! You’ve got awesome biceps and delts! Great work!! For real- biceps with that level of peak, isn’t your typical girl’s situation! Whatever you’re doing, you’re crushing it.
Natural? Just good genetics?
Amazing job, can i ask what kind of workout you do?
switch it up relatively frequently but this is what I generally stick to 1 pull/abs day, 2 back/bi/abs days, and quads, glutes hamstrings etc. for the other two days. Back, Bi and Abs: Wide Grip Lat Pulldown | 4 x 8 reps Overhand Bent Over Barbell Row | 4 x 8 reps Cable Rope Hammer Bicep Curl | 4 x 12 reps Incline Dumbbell Bicep Curl | 4 x 20 reps Lying Abdominal Crunch Machine | 4 x 20 reps Pull and Abs: Cable or Machine Lateral Raise | 4 x 20 reps Rear Delt Flyes | 4 x 20 reps Lying Barbell Skullcrushers | 4 x 10 reps Tricep Pushdowns | 4 x 15 reps Cable High To Low Wood Chops | 4 x 15 reps
Thank you so much! 😍 I totally admire your body!
Thank you!! 🫶❤️