Bicep days usually do:
4 sets of 5 bench press
4 sets of 8-12 barbell c u r l standing up
4 sets of 8 dumbbell c u r l each side
4 sets of 8 on bicep machine depending on which one I want to do (either c u r l machines, pull down, pull back idk the names)
I’ve been stuck at 30 pound c u r l bar for literally a month and haven’t been able to go above that
My bench press only gained 7.5 weight in a month (from 10 each side to 17.5 each side)
My dumbells have been stuck at either 15, 20 depending on exercise.
My arms are still really skinny.
I drink a 20g plant based protein powder mixed with milk after every workout, and I do eat quite a lot, although I’m not sure if I’m eating a lot. But when I do eat too much, my stomach gets super fat.
I need serious help please.
4 sets of 5 bench press
4 sets of 8-12 barbell c u r l standing up
4 sets of 8 dumbbell c u r l each side
4 sets of 8 on bicep machine depending on which one I want to do (either c u r l machines, pull down, pull back idk the names)
I’ve been stuck at 30 pound c u r l bar for literally a month and haven’t been able to go above that
My bench press only gained 7.5 weight in a month (from 10 each side to 17.5 each side)
My dumbells have been stuck at either 15, 20 depending on exercise.
My arms are still really skinny.
I drink a 20g plant based protein powder mixed with milk after every workout, and I do eat quite a lot, although I’m not sure if I’m eating a lot. But when I do eat too much, my stomach gets super fat.
I need serious help please.