Killer Routine for Gettin Back to It

[Adventurer]

How does this routine Look. I have been out of the gym for years. Got back to it a few months age. Mostly cardio up until now. The goal is have a bid impact on the arms while strengthening the major muscle groups.

Sunday: Cardio

Mondays: Barbell Curls (3 sets, 6-8 reps), Preacher Curls (3 sets, 6-8 reps), Hammer Curls, Bench Press (3 sets, 6-8 reps), Incline Bench (3 sets, 6-8 reps), and dumbbell Flies (3 sets, 12 reps)

Tuesday: Rope Tricep Press (3 sets, 6-8 reps), Lying tricep Press (3 sets, 6-8 reps), French Curls (3 sets, 12 reps)Behind the neck Should press (3 sets, 6-8 reps), Up-right Rows (3 sets, 6-8 reps), Lateral Raises (3 sets, 12 reps)

Wednesday: Cardio

Thursday: Squats (3 sets, 6-8 reps), Leg Press (3 sets, 6-8 reps), Leg Extensions (3 sets, 12 reps), Leg Curls (3 sets, 12 reps), Calf Raises (3 sets, 12 reps)

Friday: Front Pulldowns (3 sets, 6-8 reps), Barbell Rows (3 sets, 6-8 reps), Seated Cable Rows (3 sets, 12 reps), Dumbbell Curls (3 sets, 12 reps), COncentration Curls (3 sets, 12 reps), Overhead Tricep Press (3 sets, 12 reps), Dumbbell Kickbacks (3 sets, 12 reps), Forearm curls (3 sets, 12 reps).

[JM81]

looks very typical of those mainly concerned in gaining arm mass, particuarly bi's. THis seems rediculous to me. Honestly, your arms will only grow so much without making compound movements the core of your workout. And so much emphasis on bi's when tris make the meat. Bench, dead, squat, and chins. Between those, your arms will grow more. You don't need any iso work. My .02

[Lencho]

Basically, you've got this:

Biceps/Chest
Triceps/Shoulders
Rest
Legs
Back/Arms

I like biceps with chest, but do chest first. On Tuesday, I would do back/triceps. Right now it seems your shoulder workout is going to suck with the pressing from the previous day combined with the triceps work right before. Make Friday shoulders/arms, and I think you'll be set.

[Adventurer]

JM81 - Interesting thought. I am looking to gain in the arms becuase I feel as if I have lost a significant amount of strength in that area over the past few years. I think my goal was to gain the arms before transitioning to compound movements in 6 weeks. Thanks for the input.

[Adventurer]

Lencho - Your thoughts about fatigueing are well recieved. I hadn't thought of the loss the shoulders through over fatigueing the tri's prior to shoulders. Well thought. Interestly, i actually stole this routine from Nutrex.com. They had a workout program for gaining arm size and strength over a 6 week period.