Do you do Back/triceps,Back/ Biceps or have a whole day for arms

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  1. #16
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    Back
    Chest/Shoulders (mostly to warm them up for bench)
    Legs
    Arms
    Off
    Off
    Repeat

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    Sunday: Legs
    Monday: Rest
    Tuesday: Chest & Tris
    Wednesday: Rest
    Thursday: Back & Bis
    Friday: Shoulders (I only work Lateral and Posterior Delts due to too much benching in my younger days but zero direct delt work)
    Saturday: Rest
    Rules? You mean we have RULES for that???

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    When I'm on:

    Monday: Shoulders/triceps/traps
    Tuesday: Quads/hams/calves
    Wednesday: Off
    Thursday: Chest/biceps
    Friday: Back/calves
    Saturday: Triceps/biceps/abs
    Sunday: Off

    Comes out to arms twice a week. No real bicep stress on back day so no problem to do biceps the day after.

  4. #19
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    Quote Originally Posted by nby View Post
    When I'm on:

    Monday: Shoulders/triceps/traps
    Tuesday: Quads/hams/calves
    Wednesday: Off
    Thursday: Chest/biceps
    Friday: Back/calves
    Saturday: Triceps/biceps/abs
    Sunday: Off

    Comes out to arms twice a week. No real bicep stress on back day so no problem to do biceps the day after.
    -good workout

  5. #20
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    Quote Originally Posted by Bfriedman1017 View Post
    So Im trying to figure out how to set up my routine. Right now im doing Back/triceps and Chest/Biceps.

    Ive been trying to tweak it for a minute now and can't come with a good solution. Right now its

    Tuesday Back/Triceps
    Thursday: Shoulders
    Sat Legs/Abs
    Sunday/ Chest/Biceps

    Am I giving enough time in between days? Like will my triceps still be sore for my shoulder workout and will biceps still be sore for my back workout? Should I just go back to back/biceps chest/ triceps? I would rather not do a chest/shoulder day because I feel like I will half ass one of the other ones. Let me know if routine looks good and what kinda changes I could do. I used to do shoulders/biceps on fridays and chest alone on sundays but sometimes I can't find a spotter on fridays.
    Of late arms have had their own day.

    CHEST/FRONT-SIDE DELTS
    QUADS/HAMS
    OFF
    LATS/REAR DELTS/TRAPS
    BIS/TRIS/FOREARMS





  6. #21
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    Re: Do you do Back/triceps,Back/ Biceps or have a whole day for arms

    Monday - chest / tris
    Wed -back/shoulders
    Fri - biceps / legs

    Sent from my Prism using Tapatalk 2

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    I like chest/tris, because its easier and saves time. My chest routine will give my triceps some work and I've already got everything set for close grip bench when I'm ready to start tris.

    Same with back/bis. I just like the synergy there.

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    Quote Originally Posted by Bfriedman1017 View Post
    So Im trying to figure out how to set up my routine. Right now im doing Back/triceps and Chest/Biceps.

    Ive been trying to tweak it for a minute now and can't come with a good solution. Right now its

    Tuesday Back/Triceps
    Thursday: Shoulders
    Sat Legs/Abs
    Sunday/ Chest/Biceps

    Am I giving enough time in between days? Like will my triceps still be sore for my shoulder workout and will biceps still be sore for my back workout? Should I just go back to back/biceps chest/ triceps? I would rather not do a chest/shoulder day because I feel like I will half ass one of the other ones. Let me know if routine looks good and what kinda changes I could do. I used to do shoulders/biceps on fridays and chest alone on sundays but sometimes I can't find a spotter on fridays.
    You're Training Biceps and Triceps Twice A Week

    You probably don't realize it but you're training your biceps and triceps twice a week.

    Tuesday Training

    Most back exercise involve pulling movements: Lat Pulldowns, Bent Over Rows, etc.

    The weakest link in those pulling movements is the biceps. That means the biceps are overloaded moreso than the back.

    The only way to overload the back in pulling exercises like this is to perform partials movement.

    Sunday Training

    Most chest training involves some type of pressing movement: Bench Press, Incline Press, Decline Press, etc.

    The weakest link and most overloaded muscle in pressing movement is the triceps.

    Ironically, pressing movement never really overload the chest unless you are performing partial movement.

    That means any pressing movement you really works the triceps.

    Biceps/Triceps Recovery

    Small muscle recover much faster than large muscles. Thus, working them more often is ok.

    Present Program

    It look good for your arms. That it.

    Your present program for shoulder and legs is NOT well thought out. More in a minute on that.

    Back/Bicpes and Chest/Triceps

    Push-Pull Days are another option.

    Shoulder/Biceps on Friday-Chest on Sunday

    That program means you are working shoulders on Friday and Sunday.

    The shoulder are involved in just about every upper body movement you perform.

    One of the problems most individual have is the forget that the shoulders are involved in all compound pulling and compound pressing exercises.

    They end up thinking they need a shoulder day after pounding them with pressing and pulling movements.

    What end up happening is they chronically overtrain the shoulders and end up with some type of shoulder problem. The shoulder is one of the most vunerable joint in the body.

    Your Three Time A Week Shoulder Program

    Your present program now works the shoulder three time a week. That make NO sense.

    You're shoulder are involved in your Tuesday Back training

    You Shoulder have their own seperate day on Thursday

    You train shoulder again on Chest Day, Sunday.

    Pounding The Shoulder Into Submission

    The point of training is to stimulate growth, not to analihate it.

    At some point your going to manufacture your own shoulder aches, pains and problems with your present program.

    Three Upper Body Days, ONE Leg Day?

    My recommendation would be to scrap the Shoulder Day ONLY and replace it with another lower body day.

    Leg Days

    1) Quad Dominate Day: Make one Leg Training session more of a quad dominate one. Squats, Leg Press, Low Box Step Ups, things like that.

    2) Posterior Hamstring/Erector Day: Make the other Leg Training session more of a hamstring/lower back day. Good Mornings. Bent Knee Stiff Leg Deadlifts, Glute Ham Machine (if one's available), movement like that.

    Kenny Croxdale

  9. #24
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    Do you do Back/triceps,Back/ Biceps or have a whole day for arms

    I do a light bi on back/bi day. Same for tris on chest/tri day. I have a separate arm day where I hit them hard but that's my optional day but I almost always go. If I'm busy at least I hit the arms that week. I am a lot stronger though when I hit the arms only day as opposed to doing a full back workout then doing bis.
    FKA Rippedgolfer

  10. #25
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    With the workouts I compose for myself I could never have a dedicated arm day, otherwise my other more important lifts would suffer. So I just throw some tricep work at the end of one workout and some bicep work at the end of another day's workout. There is never emphasis on arms.
    To speak before you think is like wiping your ass before you shit!

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    Re: Do you do Back/triceps,Back/ Biceps or have a whole day for arms

    I've got arms day on my current split for the first time ever believe if or not. I love it and officially call it "bro pump day"

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    Quote Originally Posted by Agentyes View Post
    I've got arms day on my current split for the first time ever believe if or not. I love it and officially call it "bro pump day"
    "The Bro Pump"

    That is one of the stupidest term that I have every heard.

    Kenny Croxdale

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    I mix it up every few months imo its better that way.Now I do back and bi's before was back and tri's and before that was just back.

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    Quote Originally Posted by CaptainNapalm View Post
    There is never emphasis on arms.
    How do you feel about your boyfriend masturbating? - Yahoo! Answers

    PS: The ideal split is:
    1: Neck + glutes
    2: Right tricep + abs
    3: Chest + rear delts
    4: rest
    5: Lats + glutes + neck
    6: Legs + left tricep
    7: Shoulders + biceps in order to look good

  15. #30
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    Quote Originally Posted by CaptainNapalm View Post
    With the workouts I compose for myself I could never have a dedicated arm day, otherwise my other more important lifts would suffer. So I just throw some tricep work at the end of one workout and some bicep work at the end of another day's workout. There is never emphasis on arms.
    I've done that for myself. It worked for my triceps, not so much for my biceps. My biceps need more than just "at the end" workout...

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