Need advice

[Jay Sanda]

My 4th week of my 12 week first cycle starts Monday - this is my routine

Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Bis Tris
Saturday off
Sunday off

My arms are lacking, if you guys could maybe offer a new routine for me that u think would be good id appreciate it. Or would just including Triceps and Biceps on Chest and Back day be good enough? I just wanna blast these arms

 

[Les]

Why not do tri/chest back/bi and a dedicated arm day if that's where your lacking?

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[Dimentio]

You're going to have to work within your genetic limits. Gear won't change that.
With that said, you should be hitting them at least twice per week. I would recommend a HEAVY low rep (4-6) day, and a higher rep/volume day.

If you're not doing any heavy barbell curls I would recommend starting.

 

[Rocco_the_Dog]

add 21's to bicpt day and see what happens.

 

[Les]

add 21's to bicpt day and see what happens.

What are 21's? I'm always interested in new to me routines.

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[Rocco_the_Dog]

Curls thrown in at the end of the routine. 21 reps per set. I added 4 sets after the regular workout for bi's and gother very fpod results. Strict with a massive squeeze and med/light weight. YouTube it

 

[Les]

I will. Good info. Who doesn't want bigger guns.

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[4everGrowing]

I do Monday-chest/tri, Tuesday-back/bi, Thursday-shoulders,Friday-legs, Saturday-bi/tri again. I do low reps/heavy weight one day and high rep/high volume the other.

 

[Gaines_of_Myron]

Remember that there are 3 heads in the tricep. That being said, include exercises that target each one!


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[AnTabolic73]

21's are 7 half reps from bottom to half, 7 half reps from half way to top, and the 7 full reps from the bottom all the way to the top. any form of curls. @Les

all down in one set

 

[Les]

21's are 7 half reps from bottom to half, 7 half reps from half way to top, and thenot 7 full reps from theach bottom all the way to the top. any form of curls. @Les

all down in one set

Thanks bro. I'm going to integrate it.

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[AnTabolic73]

its great for pump, like a superset with the same weight almost. burns a lot

Thanks bro. I'm going to integrate it.

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[cdusgk91]

@4everGrowing that's been my exact routine the last couple weeks. I'm digging it. I usually had 2 leg days instead of a dedicated arm day but I like the arm size going up. Plus I completely destroy legs and takes quite a few days to recover lol

 

[AnTabolic73]

op, do you deadlift on back day or leg day? the reason I ask is would split chest day and back day with leg day. for e.g. Monday chest Tues leg wed back... I usually like to take a rest day between chest and back, or split them with leg or cardio day, due to having a fried chest affected my back workouts.

and my advice for bigger bis is focus on your back. is your back lagging? pull ups/chin ups, rows(you can use the traditional over hand grip for your working sets, and maybe finish off with a couple sets at a lighter weight with reverse grip).

 

[Jay Sanda]

op, do you deadlift on back day or leg day? the reason I ask is would split chest day and back day with leg day. for e.g. Monday chest Tues leg wed back... I usually like to take a rest day between chest and back, or split them with leg or cardio day, due to having a fried chest affected my back workouts.

and my advice for bigger bis is focus on your back. is your back lagging? pull ups/chin ups, rows(you can use the traditional over hand grip for your working sets, and maybe finish off with a couple sets at a lighter weight with reverse grip).

I'm not doing any deadlifts as of right now but my back is my strongest muscle group for sure, but I like that split I might try it out this week

 

[Jay Sanda]

You're going to have to work within your genetic limits. Gear won't change that.
With that said, you should be hitting them at least twice per week. I would recommend a HEAVY low rep (4-6) day, and a higher rep/volume day.

If you're not doing any heavy barbell curls I would recommend starting.

I'm far from my genetic potential still but yeah I'll be hitting arms twice a week starting monday

 

[hurricane]

My 4th week of my 12 week first cycle starts Monday - this is my routine

Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Bis Tris
Saturday off
Sunday off

My arms are lacking, if you guys could maybe offer a new routine for me that u think would be good id appreciate it. Or would just including Triceps and Biceps on Chest and Back day be good enough? I just wanna blast these arms

Do each body part on its own day. Hit bis by themselves. Same as tris. 2 hours of blasting them on their own and then feeding them for a week. I love knowing when I hit the gym I only have to concentrate on one body part. Don't need to save energy for a split workout. Experiment?? What works for one of us doesn't mean it will for you.

 

[4everGrowing]

I've been thinking about trying that^^^

 

[hurricane]

I've been thinking about trying that^^^

I love it. To me doing splits suks. Not because it won't work, I just like hammering one body part a day. Worth a shot.

 

[Savagesteve]

Like with anything you're gonna need to try different options to see which one fits you best. I started out chest/tri, back/bi, shoulders and calves, then quads and hamstrings then repeat with a test day usually after quads/hamstrings. Had to switch it up due to my job and the tools we use which adds to my tennis elbow if don't that way. I changed my split to chest/bi, back/tri, and kept shoulders and leg day the same. I'm with some of the other guys here that training 2x per week in most cases is more beneficial.