My arms are a pretty decent size, but they have no definition to it. my arms look like it is just one muscle, including my shoulder muscle. the rest of my body is very well defined (abs, chest, and traps are getting there), but my arms are not. they just get bigger, but never get defined. So I believe that the more reps you do, the more defined your arms get. My goal for this workout is to continue size, but more importantly get my arms more defined. I would rather have my arms become defined faster than my size. this is a new routine that i am trying out and i was wondering what you think of it? should i do more of the high repetition exercises for the arm day, on Friday?
Tuesday, Thursday, and weekends - Rest days (should i do cardio here? i am trying to gain weight though.)
90 seconds between sets.
Monday - Legs/back/abs
squat - 4 (12,10,8,6)
leg press - 3 (10,8,6)
deadlift - 3 (6)
calf raise - 6 (till failure)
Wide grip pull up - 3 (8,6,4)
seated row (10,10,8)
one arm dumbell row (10,8)
Wednesday - Chest/shoulders
bench press - 4 (10,8,8,6)
incline dumbbell press - 3 (10,10,8)
cable crossovers - 3 (10-12)
incline bumbbell flys - 3 (8-10)
military press - 4 (10,8,6 w/ increasing weight)
dumbbell lateral raise 3 (10,8,8)
dumbbell reverse fly - 3 (10)
dumbbell shrugs - 3 (12)
Friday - biceps/ triceps/ abs
barbell curl - 5 (8), then 1 (20)
incline dumbbell curl - 5 (8), then 1 (20)
close grip bench press - 5 (8), then 1 (20)
lying tricep extension - 5 (8), then 1 (20)
tricep pushdown - 5 (8), then 1 (20)
Thanks for your help!
Thread: why won't my arms get defined?