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  1. #1
    crxsi777 is offline New Member
    Join Date
    Dec 2002

    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
    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)
    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 chest grows the fastest, however my arms ti due to not enough excersise? help

  2. #2
    cb25's Avatar
    cb25 is offline Banned
    Join Date
    Mar 2003
    AZ to MA...depends on whe
    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
    Day4: Shoulders/Tris
    Day5: Legs
    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...

  3. #3
    Swellin Guest
    I would agree with 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.

  4. #4
    crxsi777 is offline New Member
    Join Date
    Dec 2002
    i added 1 excersiese for bi's

    1 mroe for chest, and 1 for tri's

    see wut happneds

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