Results 1 to 16 of 16
  1. #1
    Windex is offline Staff ~ HRT Optimization Specialist
    Join Date
    Mar 2011
    Location
    Arctic Circle
    Posts
    4,279

    Bicepts/Triceps - I think I'm overtraining

    This is my current Bicep/Tricep routine I perform each Wednesday, I feel like I have too many exercises as it often takes me a good 80 minutes to do the entire routine (And I still have school & cardio to do, so I'd like to cut it down to 60minutes)

    5 sets barbell curls
    5 sets incline seated dumbbell curls
    4 sets preacher curls
    4 sets hammer curls
    5 sets seated dumbbell extensions
    4 sets close grip bench press
    4 Sets Skullcrusher

    I thought it might be alright to remove preacher curls, thoughts ?

  2. #2
    Windex is offline Staff ~ HRT Optimization Specialist
    Join Date
    Mar 2011
    Location
    Arctic Circle
    Posts
    4,279
    Sorry forgot to add 6-8 reps per set. (Depends on order I do workout, typically last 2 exercises I can only do 6 reps).

  3. #3
    crane's Avatar
    crane is offline Associate Member
    Join Date
    Jun 2004
    Location
    central gerzy
    Posts
    483
    It is easy to cut it down to 60 min. i would just cut out the dumbell curls and alternate that with Barbell or hammer every other week. And superset! Either go with two bicep excercises back to back or do bivcep-tricep superset. and make sure you are only resting like one - two min in between. when you superset the same body part you are not going to lift as much but that doesnt matter. you will see improvement in size as well as be outa there in 45 min

  4. #4
    nav13's Avatar
    nav13 is offline Junior Member
    Join Date
    Feb 2011
    Location
    Florida
    Posts
    115
    You probably just need to rest less and work more. No need to take a minute or two rest period between each set. Up the intensity by resting for only 45 sec between sets. The weight you can handle might drop a bit but your overall workout and pump will be much better not to mention the tme you will save working faster.

  5. #5
    bonosmate is offline New Member
    Join Date
    Jan 2011
    Location
    Dublin, Ireland
    Posts
    46
    agree with nav13i............up the intensity buddy...Livestrong

  6. #6
    SuperLift's Avatar
    SuperLift is offline Senior Member
    Join Date
    Aug 2006
    Location
    us
    Posts
    1,125
    Yah that probably is over training.. For a long while i would just hit 3 sets of curls after back day, and 3 sets of tri ext after chest day.. To my surprise, my arms still got stronger, and they definitely still grew and kept proportioned with my body.

  7. #7
    marcus300's Avatar
    marcus300 is offline ~Retired~ AR-Platinum Elite-Hall of Famer ~
    Join Date
    Jan 2005
    Location
    ENGLAND
    Posts
    40,922
    Quote Originally Posted by nav13 View Post
    You probably just need to rest less and work more. No need to take a minute or two rest period between each set. Up the intensity by resting for only 45 sec between sets. The weight you can handle might drop a bit but your overall workout and pump will be much better not to mention the tme you will save working faster.
    Good advice ^^

    You could also cut down the number of sets after you have warmed up just do 2 working sets but drop set them.

  8. #8
    kelevra is offline Member
    Join Date
    Oct 2010
    Posts
    612
    Quote Originally Posted by Windex View Post
    This is my current Bicep/Tricep routine I perform each Wednesday, I feel like I have too many exercises as it often takes me a good 80 minutes to do the entire routine (And I still have school & cardio to do, so I'd like to cut it down to 60minutes)

    5 sets barbell curls
    5 sets incline seated dumbbell curls
    4 sets preacher curls
    4 sets hammer curls
    5 sets seated dumbbell extensions
    4 sets close grip bench press
    4 Sets Skullcrusher

    I thought it might be alright to remove preacher curls, thoughts ?
    to much volume IMO
    9 sets bi and 9 sets tri

  9. #9
    dec11's Avatar
    dec11 is offline 'everything louder than everything else'
    Join Date
    Jan 2009
    Location
    *no sources i wont reply*
    Posts
    14,140
    Blog Entries
    1
    way way too much bi work

  10. #10
    Mace1988 is offline New Member
    Join Date
    Nov 2010
    Location
    Ohio
    Posts
    32
    Unless you have lagging biceps, triceps should have more sets. I've found 5-8 sets after a chest workout for triceps, 4-6 sets after a back workout for biceps, and an arm day at the end of the week of 12 sets for bis and tris each, superset with 1 minute rest. Takes maybe 30 minutes, pump is insane as well.

  11. #11
    Windex is offline Staff ~ HRT Optimization Specialist
    Join Date
    Mar 2011
    Location
    Arctic Circle
    Posts
    4,279
    Thankyou everyone for the help, this is what I have remodeled:

    5 sets barbell curls
    5 sets hammer curls
    4 sets seated dumbbell extensions
    3 sets close grip bench press
    3 Sets Skullcrusher

    Cut down to 50 seconds of rest between each set and 1 min 30 seconds of rest between each exercise. Only 6 reps per set instead of 8 reps.

    Thoughts now?

  12. #12
    Mace1988 is offline New Member
    Join Date
    Nov 2010
    Location
    Ohio
    Posts
    32
    Looks good to me, I usually prefer to hit the compound exercises first so I'd switch close grip bench to the front personally. And of course cycle exercises weekly, keeps you interested and your muscles guessing.

  13. #13
    BiG SEXi DAMAGE is offline Junior Member
    Join Date
    Feb 2011
    Location
    OLYMPiA.
    Posts
    63
    Bro try vertical dips elbows in close they are the money

  14. #14
    Windex is offline Staff ~ HRT Optimization Specialist
    Join Date
    Mar 2011
    Location
    Arctic Circle
    Posts
    4,279
    Quote Originally Posted by BiG SEXi DAMAGE View Post
    Bro try vertical dips elbows in close they are the money
    Eh, not that I don't believe you, but the routine I took was from Josef Rakich, so I imagine he's done something right given how he looks now. But I have a to-try list so I'll put that down. Thanks!

  15. #15
    BiG SEXi DAMAGE is offline Junior Member
    Join Date
    Feb 2011
    Location
    OLYMPiA.
    Posts
    63
    Algood bro just member compound movments build mass an he is definetly on alot of gear hel grow just wakin himself off Dexter Jaxons da man

  16. #16
    BiG SEXi DAMAGE is offline Junior Member
    Join Date
    Feb 2011
    Location
    OLYMPiA.
    Posts
    63
    I didnt mean dips on their own lol

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •