i do shoulders and Biceps together, please check out my routine

[cheesegrater]

i do:

3 sets dumb bell military press, seated
3 sets one arm dum bell side raises
3 sets reverse pec deck flies
3 sets front dumb bell raises

then i do:

3 sets setaed dum bell bicep curls
3 sets reverse grip barbell curls
3 sets preacher curl hammer strength machine-uses free weights
3 sets either hammer curls or cross body curls

is this okay do to for both muscle groups on the same day?

 

[Mifody]

have you been reading the arnold encyclopedia?

what does the rest of your split look like?

try 2 sets dumbell military press, 1 set of side raises
2 sets of incline curls
all sets to complete failure. get in and out of the gym quick and give yourself enough recovery time and lots of food

 

[Arnold]

I keep telling him in many threads his volume is way too high for mass gains, but he keeps posting these high volume 'Muscle & Fitness work-outs'.

 

[Scotty the Body]

I think your volume is to high as well.
I would drop the volume and throw Tri's in there as well.

I'd also like to see your whole weeks workout as well.

 

[zebra53]

Are ya'll saying 2 sets of incline curls a week is enough for a bicep routine????

 

[Scotty the Body]

No, but 12 sets for bi's is overkill.

I would keep it around 6 total sets with 2 or 3 different exercises max.

 

[Juicyr6]

Originally posted by Scotty the Body
No, but 12 sets for bi's is overkill.

agreed...
i would do 2 exercises 4 sets each the most...

 

[cheesegrater]

Originally posted by Scotty the Body
I think your volume is to high as well.
I would drop the volume and throw Tri's in there as well.

I'd also like to see your whole weeks workout as well.

monday or tuesday i do chest what i wrote earlier
day after chest i do this shoulder and biceps
rest a day then do back and triceps
-for back right now i do 3 sets each of lat pulls, seated rows,, upright bent over rows, shrugs and deads, then for tri's i do close grip press, overhead dumbell press, cable pressdowns
then i do legs either the day after or with a day of rest in between
........i run for 40 minutes using HIIT routine on Wed., Fri., and Sunday, usually just run 2 of those days. I make sure i have at least 1 day of no activity.

my goal is to get to about 210lbs by summer. I'm 200 now with maybe 6-10 lbs of extra bodyfat (might not be that much, hard to tell). I'm gonna do cutting plan with the diet plan i got off here in June and beggining of july, want to get the mass i desire by then. I take GNC pro-cell right now, supposedly a cell tech type supp.

if you can give me a mass program based on what i do, thanx and then a lifting program to coincide with my cutting plan, where i still want to be making gains.

ps. a couple years ago i developed tendenitis in my elbows and i can still feel it a bit when i do heavy triceps lifting, so i have to be careful of that.

thanx a million

 

[Arnold]

Originally posted by zebra53
Are ya'll saying 2 sets of incline curls a week is enough for a bicep routine????

Not 2 sets, 2 exercises. 6 "working sets" is enough for biceps, think of how small that muscle is (relatively speaking).

also, something like standing barbell curls would be better.

 

[MeanCuts]

Originally posted by cheesegrater
i do:

3 sets dumb bell military press, seated
3 sets one arm dum bell side raises
3 sets reverse pec deck flies
3 sets front dumb bell raises

then i do:

3 sets setaed dum bell bicep curls
3 sets reverse grip barbell curls
3 sets preacher curl hammer strength machine-uses free weights
3 sets either hammer curls or cross body curls

is this okay do to for both muscle groups on the same day?

Looks good to me but i would keep it to 9 sets per body part instead of twelve.