The seated barbell curls have the best effect if you perform them early in your workout, while still fresh.
When you do
seated barbell curls, you cut off the bottom half of your movement since the bar rests on your thighs.
The seated barbell curls are generally performed in the same way as the regular curls, with the exception that you are doing them seated on a bench.
The seated barbell curls eliminate this problem by shortening the range of motion, allowing you to work only the top half using heavier weights.
This is the reason that you can lift more when performing
seated barbell curls.
I would recommend
seated barbell curls or curls in a power rack.
You can eliminate this problem with
the seated barbell curls, because you remove the bottom portion of the movement.
The same principle that applies for
the seated barbell curls holds true in this situation as well.
Not exact matches
Finally, for his legs, he does 4 sets of 12 reps each of everyone's favorite
barbell squats, then hack squats,
barbell lunges (mostly the one - legged hack squat lunges), leg extensions, Romanian deadlifts,
seated leg
curls, standing calf raises with one leg only, and finishes with a
seated calf raise.
That being said, standing
barbell wrist
curls will help you place more emphasis on the contraction than
seated curls, but to enhance the contraction even further try resting your forearms on a bench or a decline bench.
A typical superset can include machine leg presses and lying leg
curls, wide grip pull - ups and push - ups, cable side laterals and
seated dumbbell presses, or close grip bench presses and
barbell curls.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher
curl,
barbell or dumbbell
curl, cable
curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg
curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape),
seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
Exercise — Each individual movement (e.g., a
seated pulley row,
barbell curl, or
seated calf raise) that you perform in your bodybuilding workouts.
Dumbbells,
Barbells, Cardio Machines, Medicine Balls, Rubber Bands, Step Machine, Stationary Bike, Elliptical Machine, Spin Bike, Swiss Ball, Squat Machine, Flat Bench, Incline Bench, Decline Bench, Kettle Bell, Shoulder Press, Smith Machine, Leg Press, Hack Squat, Cables, Leg Extension Machine, Leg
Curl Machine, Stair Stepper, Hip Abductor, Chin Up Machine, Pull Up Machine, Lat Pull Down Machine, W Bar, Straight Bar,
Seated Leg
Curl, Yoga Mat
(a)
Barbell Reverse Wrist
Curls This workout can be performed while
seated down or standing up.
Legs: Squats, Stiff - Legged
Barbell Deadlift Chest:
Barbell Press (rotate between different bench angles), B / B Bench - press (Medium Grip) Back:
Barbell Rows, Pull - ups, Bent - over B / B Rows Shoulders: Military Press, Upright
Barbell Rows Triceps: Close - Grip Bench - press, Bench Dips Biceps:
Barbell Curls Calves: Standing Calf Raises,
Seated Calf Raises Standing Calf Raises 4.
Quads: squat (or leg press), leg extension Leg bi: leg
curl on 2 different machines calves: standing calf raise,
seated calf raise Chest: bench press, cable flyes back: bent over row, pulldown traps:
barbell shrugs * shoulders: behind neck press, side lateral bis: barbel
curl, one arm dumbell
curl on preacher bench tris: lying tricep extension, cable pushdown fores: hammer
curls, behind the back standing wrist
curls abs: weighted crunches, cable side crunches
Routine 3: Medium — Heavy Weight Warm - up Bench Press: 15 / 12 / 8 / 6 / 4 / 2 / 1 reps
Barbell Squat: 20 Reps (Deep Breathing / 60 % RPM) Bent Over
Barbell Row: 15 / 12 / 10 Reps Incline Dumbbell Bench press: 50 Reps
Seated Dumbbell
Curls: 15 Reps
Friday: Back and Biceps Dead lifts 3 x 6 Lat pull downs 3 x 8
Seated rows 3 x 6
Barbell curls 3 x 6 Dumbbell
curls 3 x 6 Shrugs 3 x 8
Day Three: Pull - downs 1 x 50, 1 x 100 Bent - over Rows 1 x 50
Seated Rows 1 x 100 Pullovers1 x 100 Deadlifts 1 x 50 Hyperextensions 1 x 50
Barbell Curls 1 x 100 Dumbbell
Curls 1 x 100 Preacher
Curls 1 x 100 Reverse
Curls 1 x 100 Wrist
Curls 1 x 100
PHAT Day 2 (Lower Power)-- Squat, Hack Squat,
Barbell Lunge, Romanian Deadlift,
Seated Leg
Curl, Leg Extension, Standing Calf Raises
trap - bar bent - legged deadlift 1 x 15 - 20 followed immediately by Rader chest pull 1 x 20 rest 5 minutes supine leg
curl 1 x 10 - 15
seated calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 12
barbell side bend 1 x 8 - 12
barbell bench press 1 x 8 - 12 chin - up or pull - down 2 x 8 - 12 military
barbell overhead press 2 x 8 - 12 shrug 2 x 8 - 12 close - grip bench press 2 x 8 - 12 standing biceps
curl with straight bar and arm blaster 1 x 8 - 12 hammer
curl 1 x 8 - 12 crunch 1 x 15 - 20 reverse crunch 1 x 10 - 15
front squat 2 x 6 - 8
seated knee extension 2 x 10 - 15 leg
curl — either
seated or supine 1 x 10 - 15 prone dumbbell row on high bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12
barbell row 1 x 8 - 12 French press with EZ bar on decline bench 1 x 8 - 12 standing biceps
curl with straight bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20 incline reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly work up to fifty) 4 - way neck work with towel 15 sec.
bent - legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light dumbbell pullover 2 x 15 rest 5 minutes after both sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg press on angled leg press machine 1 x 10 - 12 dumbbell bench press 1 x 8 - 10 incline dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10
barbell row with underhand grip 1 x 8 - 10 dumbbell overhead press with 1 dumbbell 1 x 8 - 10 shrug 1 x 6 - 8
seated overhead triceps dumbbell extension 1 x 8 - 10 standing biceps
curl with straight bar and arm blaster 1 x 8 - 10 hammer
curl 1 x 8 - 10 crunch 1 x 15 - 20
Barbell or DB Rows, 3 sets of 6 - 10 reps Pullups or Low Pulley Rows, 3 sets of 6 - 10 reps T - bar Rows or Lat Pulldowns, 3 sets of 6 - 10 reps
Seated DB
Curls or
Barbell Curls, etc., 3 sets of 6 - 10 reps Calf Work, 3 sets of 12 - 20 reps
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10
seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10
seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10
barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell
curl w arm - blaster 1 x 8 - 10 spider
curl with E-Z
curl bar 1 x 15 - 20 cable
curl with straight bar 1 x 8 - 10 incline (two - arm)
curl drop set 3 x 8 incline (two - arm) hammer
curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg
curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15
seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
Back / Biceps / Forearms Cable pullovers 4 x 8 - 12 Wide reverse grip pulldowns 3 x 10 - 14 T - bar rows 4 x 10 - 14 Bent over
barbell rows 4 x 10 - 14 One arm dumbell rows 3 x 10 - 14
Seated cable rows 3 x 10 - 14 Deadlifts 3 x 6 Standing
barbell curls 3 x 10 - 12 One arm d / b
curls 3 x 10 - 12 One arm cable
curls 3 x 10 - 12 One arm preacher
curl 3 x 10 - 12 Wrist
curls 3 x 25 Reverse 3 x 25