question about my workout

Day 1(usually Monday)
Dumbell Bench Press or Dumbell Incline Press*-3x5
Military Press-3x8
Closegrip Incline or Closegrip Bench**-3x10
Dips-3x12
Decline Situps-3x25
*I alternate my dumbell bench press and dumbell incline every two weeks
**I alternate my closegrip inclines and benches every two weeks. If I do dumbell bench press then I use closegrip inclines, if i do dumbell incline then i use closegrip bench press

Day 2(Usually Wednesday)
Pullups*-3x8(add weight as needed)
Deadlift-3x5
Rows**-3x8
Shrugs-3x10
Standing Barbell Curl-3x8
*I alternate my pullups every two weeks. I use widegrip pullups, reverse grip chinups and supinated grip pullups.
**I alternate the type of row every two weeks, I use barbell, T-bar, Dumbell, and seated cable rows in the rotation.

Day 3(Usually Friday)
Squat-3xWhat ever I feel like lol, I use 20 reps, 12 reps, 8 reps, 5 reps, and 3 reps, just depends on how I feel.
Leg Curls-3x8
Seated Calves-3x20
Decline Situps-3x25


been doin this for 2 mnths, did notice some changes, and feels good..my chest grows the fastest, however my arms struggle.....is ti due to not enough excersise? help

My opinion on this, seems like you might not be doing enough for arms. Try switching up your routine - you could consider giving arms their own day for a while - or just add exercises to your current routine.

My personal split, as my arms were having problems growing too -

Day1: Chest/bis
Day2: Back/Traps
Day3:Rest
Day4: Shoulders/Tris
Day5: Legs
Day6:rest
Day7: repeat

On a given day, such as for chest/bis - i'll do 4 exercises for chest (3-4 sets of each exercise) and follow up with 3 exercises (3-4 sets per exercise) for bis.

Just some thoughts bro...i hope others will critique this as well...

I would agree with cb25...you are not doing that much for your arms. Several of your other movements give your arms some attention, but very little focus on the arms.

I have used a split similar to the one cb mentioned, but I chnage mine pretty regularly to keep interested. I also modify it based on injury or lagging areas.
Right now I have changed a little due to an elbow problem, but here it is..

Monday: chest
Tuesday: back
Wednesday: shoulders
Thursday: bi's / tri's supersets
Friday: legs

Another area that varies greatly for each individual is the number of sets per muscle group that an individual can work, without overtraining. I used to overtrain arms, then I had trouble with tendonitis. Now I do 12 sets per muscle group. Sometimes I will add a set or two on a different finishing movement. I might even up the set number for larger muscles.

Good luck.

i added 1 excersiese for bi's

1 mroe for chest, and 1 for tri's


see wut happneds