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  1. #1
    Registered User Eoghansack's Avatar
    Join Date: Dec 2021
    Age: 52
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    Need help with my physique

    Hey, I’m 160lbs and 6’0, been lifting for about 8 months, I lost over 75 lbs about 2 years ago, but now I’m stuck trying to put on some size in my arms. My chest is looking good but my arms just won’t grow. It’s gotten to the point where t shirts look weird and I don’t know what to do. I eat healthy, I’m currently bulking, I go to the gym almost every day, I work hard, but I’m seeing little results in most parts of my body. Please help.
    This is my current routine

    Sunday - Bench Press (4x4-6)
    Inc DB Press (3x8-12)
    Cable High-to-Low Crossovers (3x8-12)
    Chest Flys (3x8-12)
    Machine Shoulder Press (3x8-12)
    DB Lateral Raise (3x8-12)
    Bb Frontal Raise (3x8-12)
    Skullcrushers (3x8-12)
    Rope Pushdown (3x8-12)
    Bar Pushdown (3x8-12)

    Monday - Deadlift (4x4-6)
    Lat Pulldown (3x8-12)
    Close Grip Lat Pulldown (3x8-12)
    Single Arm DB Row (3x8-12)
    Face Pull (3x8-12)
    Preacher Curl (3x8-12)
    Incline DB Curl (3x8-12)
    Hammer Curls (3x8-12)

    Tuesday - Squat (4x4-6)
    Leg Press (3x8-12)
    DB Lunges (3x8-12)
    Leg Ext. (3x8-12)
    Romanian Deadlift (3x8-12)
    Seated Leg Curl (3x8-12)
    Calf Raise (3x-12)
    Hanging Knee Raises (3x20)
    Plank (3x1minute)
    Side Plank (3x30s)

    Wednesday - Same as Sunday

    Thursday - Same as Monday

    Friday - Same as Tuesday

    Saturday - Stairmaster at 14 speed for 30minutes
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  2. #2
    Registered User air2fakie's Avatar
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    air2fakie is offline
    24 sets/week each for biceps and triceps isos isn't going to do it. Neither is being 6 ft, 160 lbs.

    Try putting more effort in and doing about 1/3 of your current weekly all-around volume.
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  3. #3
    Registered User paulinkansas's Avatar
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    paulinkansas is offline
    Originally Posted by air2fakie View Post
    24 sets/week each for biceps and triceps isos isn't going to do it.

    Try putting more effort in and doing about 1/3 of your current weekly all-around volume.
    I do about 8 sets per body part per week. High volume is really over rated in the lifting community.
    Rest in peace, Drake and Molly. You're together again.
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