Twice a week Arms routine? (Bis/Tris/Shoulders, maybe even forearms)

[Banks90]

Just started bulking and I feel like my arms are weak. Especially my triceps but would like to focus biceps too. Anyone have a solid routine that I could run twice a week to help put on more mass on my arms? Thanks

[musikguy72]

Just started bulking and I feel like my arms are weak. Especially my triceps but would like to focus biceps too. Anyone have a solid routine that I could run twice a week to help put on more mass on my arms? Thanks

What routine are you running now? Are you adding weight or stalling on your major presses? How much weight have you gained in the last 2 months?

[Ilesey]

It's overkill.

Lets see the rest of your program to judge.

Heavy deads, pull ups, rows, dips, benching will help. You need to add mass to your frame.

I did the arms twice a week and arm days. Never really worked. I do direct arm work, but no more than 3-6 sets a week.

[Rog447]

I have had good results with this routine...

Chest/tris
Legs/biceps
Off
Back
Shoulders
Arms

Or something similar... Tons of ways to split it!

[gholt10]

I've been doing this for the exact purpose:
Day1-chest, one exercise for middle delt, 1 or 2 hypertrophic focused tri movements
Day 2-back and light bis
Day 3- shoulders, traps, heavy tris
Day 4- legs, abs, and bi

[ktj4l]

Your arms look pretty proportional in your avi, brah. Nice progress with the weight loss. Post your current routine (as complete as possible) to get some better help on how to incorporate a little more arm work if you insist on doing it. A good way to grow them would be to get bigger and stronger all over though (via things like heavy rows, presses, pullups, etc.). Being that they look pretty proportional, they will only grow to a certain extent naturally until everything else gets bigger too.

[Jasonk282]

Just started bulking and I feel like my arms are weak. Especially my triceps but would like to focus biceps too. Anyone have a solid routine that I could run twice a week to help put on more mass on my arms? Thanks

How much do you bench and overhead press?

[Banks90]

I figured I would give this a try: http://www.muscleandstrength.com/wor...out-split.html
Started 2 weeks ago so going on to week 3 as of tomorrow.

How much do you bench and overhead press?

Probably seems weak (at least it does to me). All in lbs.
Bench: 185x4-5 reps for 4 sets
Overhead press (seated, barbell): 150x4-5 reps for 4 sets
Also if it helps...
Squats: 300x4-5 reps for 4 sets
DL: 240x3-5 reps for 4 sets (saddened that my DL<Squats. seems like everyone can DL more than they can squat)

[jon69]

I like:

Chest/Shoulders
Legs
Arms
Chest/Shoulders
Back

or go w/ a :
legs (quads/squat)+calves)/back/bis
chest/shoulder/tri
off
legs/back (deadlift-ham)/bi
chest/shoulder/tri
off
off

[Jasonk282]

I figured I would give this a try: http://www.muscleandstrength.com/wor...out-split.html
Started 2 weeks ago so going on to week 3 as of tomorrow.



Probably seems weak (at least it does to me). All in lbs.
Bench: 185x4-5 reps for 4 sets
Overhead press (seated, barbell): 150x4-5 reps for 4 sets
Also if it helps...
Squats: 300x4-5 reps for 4 sets
DL: 240x3-5 reps for 4 sets (saddened that my DL<Squats. seems like everyone can DL more than they can squat)

everything seems in orders, aside from your DL. I's say just keep adding weight to the heavy presses and your arms will grow. They're the smallest part and thereby takes a good while for them to grow. SOmething like they get.25'' for every 10lbs you gain.

[ulsak]

also, chins will recruite a good portion of the biceps ( and rows somewhat too)
If you observe what happens when you deadlift heavy, you can see that forearms will be very tight..