New Routine

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posted by Matt Daniels

Hey guys lol its me again....Im gonna try and switch up my routine for some more arm growth but I dont know where to put the body parts I was thinking something along these lines but I'm not sure any help would be nice

Alright heres the split I thought of.

Arms
Legs
Chest back Shoulders

That seems like it would be ok but im not sure I wanted to add a just arm day so I could get a real brutal shot on my arms ever week...What do you think?Also could you possibly even give me a list of things to do I can easily work back and chest and legs I just dont know how to do arms all that well because I dont know the best things for mass and stuff...so could anyone hit me up with a sweet arm routine? Thanks :D

posted by cwshorns

i can tell you i just changed my arm routine. I do my regular back routine and then mix in a couple bi exercises; i do my regular shoulder routine and then a couple of tri exercises. Then i have one day where i do both bi's and tri's. Saw this in Muscle/Fitness and decided to give it a try. Remember, your tricep is the majority of your arm, so your arms are going to look bigger the bigger your triceps are, however, you don't want under developed biceps. Also, heavy is going to give you mass.-Hook Em

posted by Matt Daniels

Yah I know that much your tricep is 2/3 of your arm to be exact but like I figured my arms were getting an indirect hit when I did chest and back and they say thats good but I just dont know where to stick shoulders....should I put shoulders with arms or with chest and back?

posted by cwshorns

well, if you're wanting to mix them in, i would do them when i did chest.

posted by Matt Daniels

Yah thats what I thought because doing chest and back hits almost your whole shoulder anyways

posted by Smallguy

build your routine around squats,deads,bench and bent over rows.

spilt is up to you I've already told u I do;nt think u need an arm day but give it a shot and see how it works

posted by Matt Daniels

Well yah I remembered you tellin me but hitting them only like once a week dosnt seem to be doing much if anything....So I think I've got an idea for a routine that should last about four weeks but maybe its not good...tell me what you guys think

Arms
---------
Incline Curls/Skull Crushers
Barbell Curls/Close Bench
Single Curls/Single Extensions (cable)
Wrist Curls

Legs
---------
Squats
Leg Press
Stiff Deads
Leg Curl
Toe Press

Chest,Back & Shoulders
-----------------------
Incline Bench
Decline Bench
Deadlifts
Bent Rows
Upright Rows or Side Laterals
Shrugs

All sets/reps will be 3/6-8

Give me some feedback :D

posted by gymphreak

honestly that routine just plain sucks....your training two big muscle groups the same day....chest and back the same day wont yield good results...id train back on its own day

posted by Matt Daniels

Crap..well What should I have for a training split if I want to have a just arms day?

posted by canibalistic_js

:laughing:

posted by Matt Daniels

Anyone have any useful input?

posted by AMERFOOTBALL

if you really want to work just your arms on one day and still get good rest...you might try training

chest one day
day off
back and shoulders
day off
legs
day off
arms
repeat

but IMHO i think its best to train arms on chest day as you are already hitting your tris. Throw in a few sets of close grip bench and some press downs and you should be good. Then move on and finish with a few exercises to target biceps. this way chest will be getting the most energy, which it deserves and your tris will be getting good rest on the other days so they can grow. By training tris on a different day then chest, you are hitting the tris while they are trying to recover and grow. Thats my 2 cents and it seems to be working for me...

posted by Matt Daniels

Well maybe I should stick to my Chest Tris and Shoulders routine but it just dosnt seem to be doing that great for me...Like my arms are way to small for my body...but maybe I need to train them harder my old routine used to be

Chest Shoulders & Tris

Legs

Back Bi's Forearms

But it seemed doing that just wasnt doing it for my arms...I'll try adding more effort into them and see how it goes...My Bi's did grow a little bit maybe but I think it was mostly my tri's that wasnt getting all the attention they deserved....I'm gonna go to the gym now and think of the best things to do :D

posted by AMERFOOTBALL

work harder. like someone else said, BIG WEIGHT low reps is better than small weight with more reps when going for size. and eat more! that'll do it.

posted by TomSizeMore

And red meat will make you grow more than you could imagine. If you can eat 1lb a day of red meat, you will be forced to grow.

posted by Matt Daniels

meh Ill try...but being 15 its hard to

posted by Matt Daniels

Alright for my workout today it was chest tris and shoulders. This was my workout

Incline and Decline DB Press 3/8-10
Cable Fly 1/15
Close bench 3/8-10
Single Cable Ext 3/8
Upright Rows 3/8
Shrugs 3/8
Front Laterals 3/8

posted by AMERFOOTBALL

If it were me, I would tweak some things...
I like the incline DB presses, but I would trade the declines for flat bench. I used to do Decline bench first on chest day, then incline and flat last. I grew more when I took out declines and was able to work harder on flat. Also ditch the 1/15 on the cable fly for 2-3/6-8 reps. Again more weight less reps! For shoulders something I think is key, is db press or arnold presses. I would def add them in there.

posted by Matt Daniels

Yah I did lots of shoulder presses So I was just trying to switch it up and All I really use cables for is just to get a good stretch on my chest...Maybe Ill take out rows and put in presses

posted by AMERFOOTBALL

i like the rows though. its always good to have some pushing some pulling.

posted by Matt Daniels

Well I dont wanna take out my shrugs cause they are my big trap hitters cause my traps...arent bad...but arent amazing either...which they must be

posted by AMERFOOTBALL

so why do u need to take ne out? just add.

posted by Matt Daniels

Yah I suppose I could.I just try an keep my workouts around an hour long...

posted by AMERFOOTBALL

2-3 more set=5-8 mins

posted by AMERFOOTBALL

but take my advice with a grain o salt, i don't know everything, i am learning more and more as i go too.

posted by Matt Daniels

Yah I'm glad I've learned a lot...I'm going to try out for BB.com's teen of the week this summer :D

posted by fethahed

listen man i worked out the way u do now for 3 years and never grew then i changed my routine a year ago and had incredible gains this is what i do:
5 days on 2 days off hit each body part once a week heavy and hard and squeeze at the top of all contractions, day1 chest, 2 legs, 3 arms(bi's tri's forearms),4 back, 5 shoulders and traps , alternate abs and obliques every other day, dont have to do it necessarily in that order but u get the picture, if u really wanna jack ur arms up for bi's sit on a bench and do halfway curls which allows u to go much heavier by going halfway and for tri's get on the smith machine and do close grip bench press going only halfway down 4-6 reps, going half way allows u to lift much heavier weight and remember its not a full range of motion that necessarily builds muscle but the overload of heavy weight on the muscle---start this routine and watch the mass pack on-heavy, heavy, heavy!!! eat, eat, eat!!!!

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