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what do you think of my arms and shoulder workout
anything you would change ?
or add in ?
i havent been making any gains on my arms and im not sure if its the workout !!
biceps:
preacher curls 4x10
dumbell curls 4x8-10
barbell curls 4x8 (heavy)
Triceps:
close grip bench press 4x10
tricep extentions 4x10
skullcrushers 4x8
shoulders:
arnold press 4x10
lateral raises 4x10
military press 4x6-8 (heavy)
dumbell shrugs 3x8 (heavy)
Too many biceps are the same, maybe throw some hammer curls in there instead.
Don't work your traps brah?
Also IMO, do arms and shoulders on different days.
[QUOTE=Emerica;244233361]Too many biceps are the same, maybe throw some hammer curls in there instead.
Don't work your traps brah?
Also IMO, do arms and shoulders on different days.[/QUOTE]
ok brah
i only do dumbell shrugs, im kinda genetically gifted with traps
why should i do my arms on a different day brah ?
my routine is
monday : chest/back
tuesday: legs
wednesday: arm/shoulder
friday: chest/back
IMO you have way too many sets..id do 1-2 set per diff exercise
i wouldnt do shoulders at the same time with triceps like someone said because you use your triceps to push for shoulder exercises.So if you train triceps along with shoulders that you'll be overworking the muscle.
I find shoulder days and arm days to be quite long, so if i did them both on the same day i'd be there for around 3 hours. I have a 5 day split and find it works well. Edit: and i do less than you for my arms but more for shoulders.
[QUOTE=Emerica;244235321]I find shoulder days and arm days to be quite long, so if i did them both on the same day i'd be there for around 3 hours. I have a 5 day split and find it works well. Edit: and i do less than you for my arms but more for shoulders.[/QUOTE]
my arms on there own take around 45 mins, if i add shoulders, 1hr 10 mins lol
what do you think of my overall routine ?
ive made great gains in my back and chest , but not in my arms :(
[QUOTE=englandchris;244230771]what do you think of my arms and shoulder workout
anything you would change ?
or add in ?
i havent been making any gains on my arms and im not sure if its the workout !!
biceps:
preacher curls 4x10
dumbell curls 4x8-10
barbell curls 4x8 (heavy)
Triceps:
close grip bench press 4x10
tricep extentions 4x10
skullcrushers 4x8
shoulders:
arnold press 4x10
lateral raises 4x10
military press 4x6-8 (heavy)
dumbell shrugs 3x8 (heavy)[/QUOTE]
[QUOTE=englandchris;244236441]my arms on there own take around 45 mins, if i add shoulders, 1hr 10 mins lol
what do you think of my workout ?
ive made great gains in my back and chest , but not in my arms :([/QUOTE]
Doesn't look bad to me, but too many of the same movements for biceps like i said.
You're tricep routnie is nearly the same as mine, but i do dips instead of skull crushers. Oh, and what about forearms?
[QUOTE=Emerica;244237691]Doesn't look bad to me, but too many of the same movements for biceps like i said.
You're tricep routnie is nearly the same as mine, but i do dips instead of skull crushers. Oh, and what about forearms?[/QUOTE]
yes !!
my forearms are rather big aswell, maybe every other week i would do hammer curls instead of dumbell curls
from now on im going to do
biceps & forearms:
preacher curls
barbell curls
hammer curls
triceps stay the same
do you think doing back/chest together is a good idea ?
ive made some brill gains from doing it
[QUOTE=englandchris;244239581]yes !!
my forearms are rather big aswell, maybe every other week i would do hammer curls instead of dumbell curls
from now on im going to do
biceps & forearms:
preacher curls
barbell curls
hammer curls
triceps stay the same
do you think doing back/chest together is a good idea ?
ive made some brill gains from doing it[/QUOTE]
That looks good to me there.
You do back and chest in the same day? **** how long does that take?
You could always try doing chest and back on different days if you're unsure which one you'd like better.
ide put some rear delt work in on the shoulder day... maybe take out one of those pressing movements and switch that in.
[QUOTE=Emerica;244240231]That looks good to me there.
You do back and chest in the same day? **** how long does that take?
You could always try doing chest and back on different days if you're unsure which one you'd like better.[/QUOTE]
it takes a hour lol
i love the pump from it
i do
chest:
flat barbell bench 4x8(heavy)
flat dumbell bench 4x8
flat dumbell flyes 3x10
peck deck 3x10
back:
wide grip lat pulldown 4x8
seated bent over rows 4x8
barbell bent over rows 4x10
pull ups to failure
im looking for thickness
and on a friday i do back/chest
but with incline and decline exercises
before this routine i use to do
chest/tri
back/bi
shoulder/legs
was good for when i first started but i got bored of it, and wasnt getting much of a pump, legs and shoulders day took way to long aswell
[QUOTE=englandchris;244242011]it takes a hour lol
i love the pump from it
i do
chest:
flat barbell bench 4x8(heavy)
flat dumbell bench 4x8
flat dumbell flyes 3x10
peck deck 3x10
back:
wide grip lat pulldown 4x8
seated bent over rows 4x8
barbell bent over rows 4x10
pull ups to failure
im looking for thickness
and on a friday i do back/chest
but with incline and decline exercises
before this routine i use to do
chest/tri
back/bi
shoulder/legs
was good for when i first started but i got bored of it, and wasnt getting much of a pump, legs and shoulders day took way to long aswell[/QUOTE]
Damn, you wait like 5 seconds in between each set? haha That all looks good to me though.Good luck brah
[QUOTE=Emerica;244242861]Damn, you wait like 5 seconds in between each set? haha That all looks good to me though.Good luck brah[/QUOTE]
60 seconds- 90 seconds brah :D
depending on what exercise im doing !!
good luck for you brah
repped for actualy bothering to answer my questions lol
do ur shoulders first, and add in 2 sets of 20 at the end of ur arm workout.
and try do arms twice a week, if u have to do them the same day as something else it helps to do one thing in the morning and arms at night. splits up the recovery a bit, cause thats where ur arms do there building.
run sprints too, sprints are heaps good. and change something each day doesnt have to be huge, just mix it up and see what pumps good.
try
biceps
3-4 8-5 x heavy one arm dumbell preacher curls for ur heavy set
3-4 12-9 x ezy bar curls, 2 wide and 2 narrow (works the 2 bicep muscles awesome)
2 20 x zottman curls, keep up the intensity, ur going for burn. change ur burn set to something different the next time, keep ur muscles guessing.
tris
3-4 8-5 x tricep pushdowns (v bar or rope)
3-4 12-10 x one armed reverse grip tricep pushdowns (best tricep exercise ever)
2 20 x scull crushers with a ezybar.
keep adding weight after each set stepping it up.