write me a programme where i get an armday in twice a week

[hobnob]

??????????

[devestating]

Do tri's twice a week if you want, it makes up 70% of your arm mass, do bi's once a week since its a smaller muscle, more rest equals more gains do three exercises for the tris and 2 for the bi's. Simple

[M302_Imola]

Here's my split currently in which I hit arms twice per week (trying to bring them up) but be careful there's a fine line between overtraining especially with biceps:

Mon. Back and bi's (only do 1 exercise, 3-4 sets for bi's here as they are already tapped from back)
tue. Checst and tri's (only do 1-2 exercises, 3-4 sets for tri's here as they are already tapped from chest)
wed. Legs
Thur. Off
Fri. Shoulders/traps
Sat. Arms (3 exercises, 3 sets a piece for Bi's and tri's...I superset all exercises as in bicep exercise straight into tri exercise)
Sun. off

[Bulkn]

Here's my split currently in which I hit arms twice per week (trying to bring them up) but be careful there's a fine line between overtraining especially with biceps:

Mon. Back and bi's (only do 1 exercise, 3-4 sets for bi's here as they are already tapped from back)
tue. Checst and tri's (only do 1-2 exercises, 3-4 sets for tri's here as they are already tapped from chest)
wed. Legs
Thur. Off
Fri. Shoulders/traps
Sat. Arms (3 exercises, 3 sets a piece for Bi's and tri's...I superset all exercises as in bicep exercise straight into tri exercise)
Sun. off

This is exactly my routine. Only difference is i dont have the thursday off. But i think i might sometimes start taking wed or thurs off when i need it.

[M302_Imola]

This is exactly my routine. Only difference is i dont have the thursday off. But i think i might sometimes start taking wed or thurs off when i need it.

Yeah I really like this split! When I was younger (I'm now almost 32) I could kill it 6 days a week but now I have to listen to my body and thur. off is well needed! I will say that I do sometimes throw in abs and cardio on that thur. when I'm cutting.