question about my workout

**crxsi777** · 10-20-2003, 11:48 AM

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

**cb25** · 10-20-2003, 12:32 PM

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...

Swellin · 10-20-2003, 02:12 PM

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.