Bis and Hammys

[Lugar]

Can you tell me if this is too much?  Intense?  Just enough?  Thoughts would be great!

Straight Leg Deads 4 sets, 12,10,8,6 --> drop set 8
ham curls 3 sets x 8-12
good mornings 3 sets 10,10,10

calves 6 sets

Bis: Ez bar Curls 12,11, 10, 9, 8
Spider curls 12,11,10,9,8
hammer curl 2 sets 8-10

[figgs]

Can you tell me if this is too much?  Intense?  Just enough?  Thoughts would be great!

Straight Leg Deads 4 sets, 12,10,8,6 --> drop set 8
ham curls 3 sets x 8-12
good mornings 3 sets 10,10,10

calves 6 sets

Bis: Ez bar Curls 12,11, 10, 9, 8
Spider curls 12,11,10,9,8
hammer curl 2 sets 8-10

Yeah, that's a lot of work. It all depends on how intense you are. For example, I only do 1 set for all of those muscles while on an HIT routine. But on a normal routine with high intensity you should only do about 4-6 sets for each of those muscles.

Again, it's all dependent on your training intensity. If you do 3 sets of intense bicep work and you find that your pump has gone away, you're done. Listen to your body!

[Lugar]

Much thanks...I'll add lib as I go....

[Jeff Miller]

I say ditch the good mornings -- that should be an exercise you feel only in your lower back.  Watch your form on stiff legged deadlifts -- you should feel that only in your hams and glutes.  More weight (and lower reps) on stiff legged deadlifts can lead to crappy form and lower back injury.

My $0.02.

[Rimbaud]

I say ditch the good mornings -- that should be an exercise you feel only in your lower back.  Watch your form on stiff legged deadlifts -- you should feel that only in your hams and glutes.  More weight (and lower reps) on stiff legged deadlifts can lead to crappy form and lower back injury.

My $0.02.

Agreed....here's another two cents. 

[Rimbaud]

Straight Leg Deads 4 sets, 12,10,8,6 --> drop set 8

I find that when doing stiff leg deadlifts (or straight leg) I keep the weight moderate & the reps between 8-12. I find that if I start doing less reps I use my back too much. I also usually do five sets (noit including one or two warm up sets).

[Rimbaud]

Spider curls 12,11,10,9,8

Someone want to tell me what a spider curl is? I've never heard of it (but it's probably got another name that I know).

[Rimbaud]

Can you tell me if this is too much?  Intense?  Just enough?  Thoughts would be great!

That's up to you. How do you feel after the workout. Do you limp out of the gym or can barely use your arms? How long are you sore? Does it look/feel like your body's responding to it?

If it were me I'd do a few more Hamstring exercises (moderate reps with the stiff leg deadlifts & high reps with the curls - 15-25 reps). As for biceps I usually do ten sets (sometimes fifteen if I'm feeling overzealous).