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  1. #1
    trainhrdrthnu is offline New Member
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    biceps and triceps.

    these are BOTH really HARD to grow on me, because of my genetics? idk maybe my training? i hit them really hard, i do

    sunday: shoulders/traps/triceps 10 sets for triceps here
    monday: legs/biceps 10 sets for biceps here
    tuesday: off
    wednesday: chest/triceps 3 sets for triceps here.
    thursday:back/biceps and 4 sets for biceps here.

  2. #2
    UberSteroids's Avatar
    UberSteroids is offline Anabolic Member
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    What exactly are you doing? Show us what kind of exercises and reps you are performing.

  3. #3
    GT2's Avatar
    GT2
    GT2 is offline Senior Member
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    13 sets of triceps, and 14 sets of biceps EVERY week!?

    No wonder you're not growing. You're not giving those muscles any time to grow!

    Why not change your split to...

    Monday - Back and forearms
    Tuesday - Shoulders and triceps
    Wednesday - Rest (cardio)
    Thursday - Legs
    Friday - Chest and Biceps

    Try 6-9 sets for both bi's and tri's ONCE per week.

    Also, post up the exercises you are doing.

  4. #4
    SVTmuscle's Avatar
    SVTmuscle is offline Gsxxr's Bitch
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    Definitely drop the biceps down to once a week, and I wouldn't say 13 sets of Tricep's is so much because it's a much larger part of your arm, 13 sets is just 4 exercises @ 3 sets each... Skull Crushers, Close Grip Bench, Straight bar pushdown, and rope pushdown is a good combo!

  5. #5
    GT2's Avatar
    GT2
    GT2 is offline Senior Member
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    Quote Originally Posted by SVTmuscle View Post
    Definitely drop the biceps down to once a week, and I wouldn't say 13 sets of Tricep's is so much because it's a much larger part of your arm, 13 sets is just 4 exercises @ 3 sets each... Skull Crushers, Close Grip Bench, Straight bar pushdown, and rope pushdown is a good combo!
    I would substitute one of those for weighted dips

  6. #6
    AdamGH's Avatar
    AdamGH is offline Senior Member
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    Quote Originally Posted by Hamish&Andy View Post
    I would substitute one of those for weighted dips
    nothing beats the pump of some weighted dips!

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