Own day for arms???

**SuperLift** · 09-01-2006, 10:22 PM

Hey guys im 19, 6'2 and 185 lbs. This is my current training regimen and my question is..... As of now im training my bis after back and tris after chest. Should I continue as I am now or should i just give arms their own day? Right now I am in a bulking phase and trying to gain as much mass as possible. all natty.

MONDAY CHEST+TRI

Chest
4 sets of 6-10 reps doing dumbbell bench press
4 sets of 6-10 reps on the Pec Deck Butterfly Machine
4 sets of 6-10 reps of dumbbell incline press
4 sets of 6-10 reps on decline bench
burnout on chest machine, ill start at 120lbs and go till failure then drop it down to 80 till failure......to 60.....to 40.

Tri
3 sets of 8-10 reps skull crushers
3 sets of 8-10 reps pushdowns
3 sets of 8-10 reps of tricep extensions leaning on a bench

TUESDAY BACK+BI

Back
4 sets of 6-10 reps on seated row
4 sets of 6-10 reps on lat pull down
4 sets of 6-10 reps doing dumbbell row
4 sets of 6-10 reps of shrugs
4 sets of 6-10 reps on lower back machine
burnout on seated row set of 100 (forced to stop once or twice)

Bi
3 sets of 8-10 reps on a preacher curl machine
3 sets of 8-10 reps of seated dumbbell curls
3 sets of 8-10 reps standing barbell curls
3 sets of 8-10 reps seated dumbbell hammer curls
burnout i do 100 standing dumbbell curls (obviouslu very light weight for burnout)

WEDNESDAY REST

THURSDAY Shoulder+ABS
Shoulder
4 sets of 6-10 reps of seated barbbell military press
4 sets of 6-10 reps of dumbbell extended frontal raises
4 sets of 6-10 reps of shoulder lat raises
4 sets of 6-10 reps of barbbell frontal raises
burnout is pretty much the same as the chest one only on a millitary press machine instead.

Abs
4 sets of 15 Leg Lifts
4 sets of 20 Resistance Crunches

FRIDAY REST

SATURDAY LEGS

4 sets of 6-10 reps on the seated leg extension machine
4 sets of 6-10 reps doing calf raises
4 sets of 6-10 reps doing machine squats
4 sets of 6-10 reps hamstring curl
burnout on leg extensions

SUNDAY REST

**SuperLift** · 09-01-2006, 10:24 PM

Also does that look like a solid workout routine? I have about 1 year experience so im not that far along.

**DSM4Life** · 09-01-2006, 10:39 PM

depends. I run like this :

chest
back
off
shoulders
bi/tri
legs/abs
off

Been working good so far. Its a personal preference thing.

**zodiac666** · 09-01-2006, 10:42 PM

on paper it might appear to be overtraining, but i did the same for the first couple years i was training and grew like hell. once you have been training for a little longer you will have more intensity and be able to focus on the muscle better, then you will need cut back on the volume.

as far as arms on their own day, i dont think one way is better than the other, but i like tris/bis on the same day because after i do tri's my bi's have plenty of blood in the but are not fatuged. whatever works best for you, try different methods

**DSM4Life** · 09-01-2006, 10:55 PM

The thing i want to do after chest or back in another muscle. They are big muscle that should have more time being worked. Your Bi's/tri's can be banged out pretty quick since they are smaller muscles.

**chest6** · 09-01-2006, 11:27 PM

I have tried chest/tri and back/bi forever now. My arms are pathetic so im gonna start trying arms 2x a week. My arms seem to recover much quicker than my other bodyparts..so ill give it a try. Didnt really work out this week so ill try this routine next week
Bi/back/traps
tri/chest/shoulders
off
legs
arms

lower back was too sore thursday this week so i moved legs to friday and that exed my first arm day planned..maybe next week will work out better

Notice i train my arms first on chest/back day. This is something I'm experimenting with. Hitting them fresh both times during the week. Seems good in theory to me..if you want your arms to grow..make them a priority..dont just hit them after back/chest after they are already down

**helium3** · 09-02-2006, 04:54 AM

that workouts overkill,done correctly you could drop quite a few sets there.for a start you are doing 4 different exercises for bis but only 3 for tris.tris are a larger muscle group, although you seem to be working them ok but drop 1 or 2 exercises for bi's and that would work.theres no need to go over 12 sets per body part except in special circumstances.

**DSM4Life** · 09-02-2006, 04:04 PM

Originally Posted by chest6

I have tried chest/tri and back/bi forever now. My arms are pathetic so im gonna start trying arms 2x a week. My arms seem to recover much quicker than my other bodyparts..so ill give it a try. Didnt really work out this week so ill try this routine next week
Bi/back/traps
tri/chest/shoulders
off
legs
arms

lower back was too sore thursday this week so i moved legs to friday and that exed my first arm day planned..maybe next week will work out better

Notice i train my arms first on chest/back day. This is something I'm experimenting with. Hitting them fresh both times during the week. Seems good in theory to me..if you want your arms to grow..make them a priority..dont just hit them after back/chest after they are already down

Why hit them twice ? Why not try to single the laggin muscle out. Make a arm day.

**scriptfactory** · 09-02-2006, 05:50 PM

I always do triceps with chest and biceps with back. I've found that most people don't need to do much for arms. I've got arms that are just under 20" pumped and a little over 19" cold so I think my strategy works well for me.

**chest6** · 09-02-2006, 07:45 PM

Originally Posted by DSM4Life

Why hit them twice ? Why not try to single the laggin muscle out. Make a arm day.

I've done that. It doesnt work. Pretty much nothing has..

**Mizfit** · 09-02-2006, 08:29 PM

Originally Posted by chest6

I've done that. It doesnt work. Pretty much nothing has..

Treid shifting exercises as well.. chanign what your doing?

**chest6** · 09-02-2006, 08:35 PM

Originally Posted by Mizfit

Treid shifting exercises as well.. chanign what your doing?

oh yeah. Tried everything. I change it up every 4 weeks or so. Nuttin works.

**matt50** · 09-03-2006, 07:45 AM

try some different excercises for ur biceps and ur triceps. if you change the excercises every week or so your body won't be used to it. also go till exhaustion on ur biceps and do a little cheating if you have to so that you'll encourage more growth. i do my biceps with back and triceps with chest and i like doing incline dumbbell and preacher curls for my bis...seems to work the best

**ngreen23** · 09-03-2006, 09:59 PM

I run exactly like DSM4Life. 1 body part a day. I must say though I do my triceps before my biceps. Also I sometimes switch back and chest days.
chest
back
off
shoulders
tri/bi
legs/abs
off

**ebomb6789** · 09-04-2006, 01:11 PM

I mix my work out up every couple of weeks and that has done well for me so far

**Undecided09** · 09-04-2006, 01:26 PM

Ill say this, whatever you do, MOVE LEGS to FIRST THING IN THE WEEEK...

1. Boosts test levels for rest of the week
2. creates a highly anabolic state for the rest of the week
3. Big muscle groups always come first
4. Keeps them from getting neglected as so many do
5. allows you to hit em hard seeing as its first thing and you should be well rested....

I've seen outstanding results doing it this way....heres a pic to show...

**Superhuman** · 09-04-2006, 01:28 PM

I do my arms twice a week, check out my split...
Day 1: Chest/Tris/Abs
Day 2: Back/Bis/Abs
Day 3: Glute/Quads/Hams/Calves
Day 4: OFF/Cardio/Abs
Day 5: Shoulder/Bis/Tris/Abs
Day 6: OFF/Cardio/Calves
START OVER

**SuperLift** · 09-05-2006, 12:30 AM

After thinking about it for awhile I think im going to give arms their own day. I dont feel that I can work them as hard as I want to after i do shoulders...or back.. My bis feel so week after like 2 movements after a big back workout. thanks for the info.

**Superhuman** · 09-05-2006, 01:15 AM

Originally Posted by SuperLift

After thinking about it for awhile I think im going to give arms their own day. I dont feel that I can work them as hard as I want to after i do shoulders...or back.. My bis feel so week after like 2 movements after a big back workout. thanks for the info.

no problem! which split are you going to use? let us know how it goes, good luck

**SuperLift** · 09-07-2006, 11:14 AM

Ok so here is the new split...

MONDAY CHEST
TUESDAY BACK
WEDNESDAY REST
THURSDAY SHOULDER
FRIDAY BI TRI
SATURDAY LEGS
SUNDAY REST

Hows it look?

**Superhuman** · 09-07-2006, 11:27 AM

I would be worried about your tris still being sore on chest day AND assuming you do rear delts on back day that might be a negative factor on your shoulder day...
CHEST
BACK
LEGS
REST
SHOULDERS BIS/TRIS
REST
REST

**Superhuman** · 09-07-2006, 11:29 AM

^perhaps that would be better

that way you lift during the week and take sat+sun off, and you will be fresh by monday for chest. i don't know man, whatever feels best for you. I like doing my shoulders and arms together.

**chest6** · 09-07-2006, 11:32 AM

Originally Posted by Superhuman

I would be worried about your tris still being sore on chest day AND assuming you do rear delts on back day that might be a negative factor on your shoulder day...
CHEST
BACK
LEGS
REST
SHOULDERS BIS/TRIS
REST
REST

Theres so many things to think about when you put together a routine. Its pretty much impossible to avoid all overlaps. This setup I couldnt do squats after a back day where i do deadlifts..my lower back would still be very sore and I wouldnt be able to squat much at all. Also, just the three major muscle groups in consecutive days. Oh well..like I said its very hard to construct a perfect routine.

**Superhuman** · 09-07-2006, 11:42 AM

Originally Posted by chest6

Theres so many things to think about when you put together a routine. Its pretty much impossible to avoid all overlaps. This setup I couldnt do squats after a back day where i do deadlifts..my lower back would still be very sore and I wouldnt be able to squat much at all. Also, just the three major muscle groups in consecutive days. Oh well..like I said its very hard to construct a perfect routine.

that's exactly what happened to me! I usually do legs after back day but yesterday I couldn't do legs because my lower back was too sore. I moved leg day to today, but my schedule is so busy I might have to put it off again

**chest6** · 09-07-2006, 02:14 PM

Yeah..schedule and how my back feels is if I know I can get legs or not..sometimes my back is still sore even after 2 days in btwn so ill push it back another day

**JMan06** · 09-08-2006, 02:16 PM

Heres my routine

1.CHEST
2.ARMS
3.LEGS
4.BACK/SHOULDERS

I take rest days whenever I cant make it to the gym, have other plans, or feel sore. No need to FORCE yourself to go on a day thats tight, take a rest day and go the day after, youll have a better workout. Thats why I dont like assigning groups to days of the week...like chest on mondays.