Wanting to adjust my triceps vs biceps.

[Iceman69]

My current arm workout looks like this and I hit it about 2 times every 8 days. Currently my last set on barbell curls ends at 125lbs for 3 reps and my last set on Standing Tri extensions ends at 125lbs for 3 reps.

I'd like to get my triceps a little bigger and was thinking about adding 2 sets to my routine or possibly another triceps exercise to get them looking better in the mirror in regards to my biceps.

Any advise is appreciated. I'm sticking with this routine for the next 4 weeks before switching up. I have included my full routine and highlighted my arms portion. So far I'm gaining an average of 2 repetitions on each exercise every 4 days. (using 500mg of test e/week) It's pretty much the routine taken out of Arnold's Encyclopedia for Bodybuilding with some modifications to suit my bodystyle. I'm an ectomorph and the lower volume of reps helps me prevent overtraining.

Chest/Back Day

Bench Press - 4 sets - reps 3-5
Incline Bench Press - 3 sets - reps 3-5
Pullovers - 3 sets - reps 3-5
Chinups (currently as many sets as it takes me to hit 30 reps- which is 3)
Bent over Barbell Rows - 3 sets - 3-5 reps
Deadlifts (10,6,4 - reps. I use straps and go heavy as I can.)
Crunches or Reverse Crunches (depending on what I did last)
Cardio - working up to 10 mins cardio every other day atm.

--------------

Shoulders/Arms Day

Clean and Presses - 3 sets of 3-5
Lateral Dumbbel lRaises - 3 sets of 3-5
Heavy Upright Rows - 3 sets of 10,6,4 reps respectively
Push Presses - 3 sets of 6,4,2 reps respectively

Standing Barbell Curls - 3 sets of 3-5 reps
Seated Dumbbell Curls - 3 sets of 3-5 reps
Close Grip Bench Presses - 3 sets of 3-5 reps
Standing Tricep Extensions - 3 sets of 3-5 reps

Wrist Curls - 3 sets of 6-8 reps
Reverse Wrist Curls - 3 sets of 6-8 reps

5 sets of 25 crunches or reverse crunches depending on the day before

------------------------------------------

Legs Day

Squats - 4 sets of 3-5 reps
Lunges - 3 sets of 3-5 reps
Lying Leg Curls - 3 sets of 3-5 reps
Standing Calf Raises - 4 sets of 6-8 reps
Straight Leg Deadlifts - 3 sets of 10,6,4 reps respectively
Good Mornings - 3 sets of 10,6,4 respectively

The crunches

Cardio

[muscle_20]

firstly arnies book is a great read but shouldnt really be followed in my opinion(i have followed it in the past and made limited gains,the volume will keep you lean but wont increase your mass by alot).
if you do a 3 day split i would ajust it to pull push and legs.
for chest drop the pullovers and add decline bench.
you like to go heavy(as i do)so keep it that way on chins and add weight so you fail at around 6-8 perfect reps,then drop the weight and push to failure.
all ways change the row variation(t-bar one week next reverse rows ext)
for delts use db press but use high reps to hit the delts and not the back
do side raises rear raises and heavy shrugs.
for biceps do the standing curl and swap the seated curl for seated hammer curl.drop the tri extension and use heavy dips instead.
drop the fore arm crap its not needed.
drop the lunges(there is no way you can effectively do them in the 3-5 range thats just dangerous)
one week do the good mornings the next do stiff deadlifts dont do both on the same day......sumu deadlifts are good also
with your routine you will build lots of power and muscle(i use a similar system on top of my pl training....and i have a world tital and many world records...i dont think my muscles are too shabby either )

[Iceman69]

Right on thank you for the tips.

What would you suggest to lower my volume however other than taking out the forearms and only doing either good mornings or deads on a day?

[Iceman69]

Can I get away with only 2 sets of incline and decline bench? at 6-8 reps?

[Warrior]

I would work triceps before biceps (usually the case anyway) and change to something like this...

Close Grip Bench Presses - 5 sets of 5 reps
Lying Tricep Extensions - 3 sets of 10-12 reps
Standing Barbell Curls - 3 sets of 8 reps
Seated Dumbbell Curls - 2 sets of 10-12 reps

Alternating a high intensity day with supersets, drop sets and other short RI techniques would also benefit you. For now - the triceps are bigger and require more energy than the biceps - work them first. Increase your reps for those guns 'cause they get recruited all day and need the extra time under tension...

[muscle_20]

i think you can.......if your strong and use methods like rest pause and force reps.i am not really into volume training i think heavy few sets is a better way to go but every one has their methods.