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it's pretty standard to do the basic compound exercises followed by some isolation exercises, not 4 X 3 X 10 bicep curls!
it might be an ok workout as day 3 of a 3 day split routine, but you're just killing your bicep it won't be that effective, maybe for a cyclist with 5% body fat you could get some improvement, skinny people can get good definition in the first few months!
and I hope that's not your max after an injury!
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