Mass Building for Triceps. Will do legs tommorow. What do you think? I like to do day 1 - chest/lats day 2 - Legs core day 3 - rest day 4 - shoulders/traps day 5 - rest I find that 2on, 1 off, 1 on, 1 off works best for me. I think separating chest and tri's has worked wonders for me. I promote pairing them together with big compound movements! Legs are usually done on the "pulling" day, or can be done separately on a third day. does that mean you're only working out each body part once a week? Will now be doing bis and tris together on a dedicated arm day instead as Im changing up my schedule. Anywhere from 12-to-15 sets for biceps and the same amount for triceps should be sufficient. I used to do the Back/Bi's Chest/Tri's thing, but I always felt like my Bi's/Tri's weren't bulking the way I'd like due to being paired with a larger muscle group. I do. I have heard positives and negatives for working both these muscle groups in the same workout. Your explanation also gives good reason not to pair together Chest/Tri's and Back/Bi's as well. Also, always work arms together on the same day. Similarly, when your arms are behind the plane of your body, as when doing incline-bench dumbbell curls, the long head is fully stretched and can contract more strongly, making it the focus of the movement. The muscles complement each other so it makes sense. Then on delt/tricep day I start with OHP and then isolate my triceps, and have noticed my arms have definitely gotten larger since giving my tri's the extra attention. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/IdCard.de628c13230c59091a5d.css.map*/._2JU2WQDzn5pAlpxqChbxr7{height:16px;margin-right:8px;width:16px}._3E45je-29yDjfFqFcLCXyH{margin-top:16px}._13YtS_rCnVZG1ns2xaCalg{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;display:-ms-flexbox;display:flex}._1m5fPZN4q3vKVg9SgU43u2{margin-top:12px}._17A-IdW3j1_fI_pN-8tMV-{display:inline-block;margin-bottom:8px;margin-right:5px}._5MIPBF8A9vXwwXFumpGqY{border-radius:20px;font-size:12px;font-weight:500;letter-spacing:0;line-height:16px;padding:3px 10px;text-transform:none}._5MIPBF8A9vXwwXFumpGqY:focus{outline:unset} It goes without saying that the size of your triceps make up a large portion of your overall arm mass. Those are typically pushing movements. Keep In Mind: you don't necessarily have to train both biceps and triceps on the same day. I think of workouts being primary and secondary for muscles. .c_dVyWK3BXRxSN3ULLJ_t{border-radius:4px 4px 0 0;height:34px;left:0;position:absolute;right:0;top:0}._1OQL3FCA9BfgI57ghHHgV3{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;-ms-flex-pack:start;justify-content:flex-start;margin-top:32px}._1OQL3FCA9BfgI57ghHHgV3 ._33jgwegeMTJ-FJaaHMeOjV{border-radius:9001px;height:32px;width:32px}._1OQL3FCA9BfgI57ghHHgV3 ._1wQQNkVR4qNpQCzA19X4B6{height:16px;margin-left:8px;width:200px}._39IvqNe6cqNVXcMFxFWFxx{display:-ms-flexbox;display:flex;margin:12px 0}._39IvqNe6cqNVXcMFxFWFxx ._29TSdL_ZMpyzfQ_bfdcBSc{-ms-flex:1;flex:1}._39IvqNe6cqNVXcMFxFWFxx .JEV9fXVlt_7DgH-zLepBH{height:18px;width:50px}._39IvqNe6cqNVXcMFxFWFxx ._3YCOmnWpGeRBW_Psd5WMPR{height:12px;margin-top:4px;width:60px}._2iO5zt81CSiYhWRF9WylyN{height:18px;margin-bottom:4px}._2iO5zt81CSiYhWRF9WylyN._2E9u5XvlGwlpnzki78vasG{width:230px}._2iO5zt81CSiYhWRF9WylyN.fDElwzn43eJToKzSCkejE{width:100%}._2iO5zt81CSiYhWRF9WylyN._2kNB7LAYYqYdyS85f8pqfi{width:250px}._2iO5zt81CSiYhWRF9WylyN._1XmngqAPKZO_1lDBwcQrR7{width:120px}._3XbVvl-zJDbcDeEdSgxV4_{border-radius:4px;height:32px;margin-top:16px;width:100%}._2hgXdc8jVQaXYAXvnqEyED{animation:_3XkHjK4wMgxtjzC1TvoXrb 1.5s ease infinite;background:linear-gradient(90deg,var(--newCommunityTheme-field),var(--newCommunityTheme-inactive),var(--newCommunityTheme-field));background-size:200%}._1KWSZXqSM_BLhBzkPyJFGR{background-color:var(--newCommunityTheme-widgetColors-sidebarWidgetBackgroundColor);border-radius:4px;padding:12px;position:relative;width:auto} But if you do, do all triceps exercises before you start biceps. But in my experience, Shoulders are much harder to train than Chest, and factoring in Tricep work would stifle your progress. The biceps, like the triceps, have multiple muscular heads that are targeted by various exercises and movements. But he wasn't going to just take on the same mindless motion every single day. So Back and Biceps go well together. Training Split Rules. I've recently switched to this and had success: Day 1: Chest / Tri / Shoulders. ._3Qx5bBCG_O8wVZee9J-KyJ{border-top:1px solid var(--newRedditTheme-line);margin-top:16px;padding-top:16px}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN{margin:0;padding:0}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:21px;display:-ms-flexbox;display:flex;-ms-flex-pack:justify;justify-content:space-between;margin:8px 0}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ.QgBK4ECuqpeR2umRjYcP2{opacity:.4}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ label{font-size:12px;font-weight:500;line-height:16px;display:-ms-flexbox;display:flex;-ms-flex-align:center;align-items:center}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ label svg{fill:currentColor;height:20px;margin-right:4px;width:20px}._3Qx5bBCG_O8wVZee9J-KyJ ._4OtOUaGIjjp2cNJMUxme_{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;-ms-flex-pack:justify;justify-content:space-between;padding:0;width:100%}._3Qx5bBCG_O8wVZee9J-KyJ ._4OtOUaGIjjp2cNJMUxme_ svg{display:inline-block;height:12px;width:12px}.isInButtons2020 ._4OtOUaGIjjp2cNJMUxme_{padding:0 12px}.isInButtons2020 ._1ra1vBLrjtHjhYDZ_gOy8F{font-family:Noto Sans,Arial,sans-serif;font-size:12px;font-weight:700;letter-spacing:unset;line-height:16px;text-transform:unset}._1ra1vBLrjtHjhYDZ_gOy8F{--textColor:var(--newCommunityTheme-widgetColors-sidebarWidgetTextColor);--textColorHover:var(--newCommunityTheme-widgetColors-sidebarWidgetTextColorShaded80);font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;color:var(--textColor);fill:var(--textColor);opacity:1}._1ra1vBLrjtHjhYDZ_gOy8F._2UlgIO1LIFVpT30ItAtPfb{--textColor:var(--newRedditTheme-widgetColors-sidebarWidgetTextColor);--textColorHover:var(--newRedditTheme-widgetColors-sidebarWidgetTextColorShaded80)}._1ra1vBLrjtHjhYDZ_gOy8F:active,._1ra1vBLrjtHjhYDZ_gOy8F:hover{color:var(--textColorHover);fill:var(--textColorHover)}._1ra1vBLrjtHjhYDZ_gOy8F:disabled,._1ra1vBLrjtHjhYDZ_gOy8F[data-disabled],._1ra1vBLrjtHjhYDZ_gOy8F[disabled]{opacity:.5;cursor:not-allowed} You can pair your workouts by doing antagonist muscle groups agonists (if that's the right word). Giving them their own day has been night and day for me. 21-Apr-2008, 10:20 PM #4 BICEPS. mon. Chest and triceps are two separate muscles that you can work in the same session, without one impeding the development of the other. On that note, the next two articles will cover everything you need to know about the optimal biceps and triceps volume. You can only under-recover. This has worked for me much better than just arms in one day. My program is as follows: Monday: Chest, Biceps Tuesday: Legs, Abs Wednesday: Cardio Thursday: Shoulders, Triceps (my favorite combination) Friday: Cardio, Abs Saturday: Back, Chest. .ehsOqYO6dxn_Pf9Dzwu37{margin-top:0;overflow:visible}._2pFdCpgBihIaYh9DSMWBIu{height:24px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu{border-radius:2px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:focus,._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:hover{background-color:var(--newRedditTheme-navIconFaded10);outline:none}._38GxRFSqSC-Z2VLi5Xzkjy{color:var(--newCommunityTheme-actionIcon)}._2DO72U0b_6CUw3msKGrnnT{border-top:none;color:var(--newCommunityTheme-metaText);cursor:pointer;padding:8px 16px 8px 8px;text-transform:none}._2DO72U0b_6CUw3msKGrnnT:hover{background-color:#0079d3;border:none;color:var(--newCommunityTheme-body);fill:var(--newCommunityTheme-body)} On week 3 now. By targeting the different muscle groups in the shoulder you'll find it easy to get 6 complimentary exercises that don't hinder each other. Eg. . So you can either do a pull and push movement based workout or just pull or just push. Now, I get why this is, because when working your chest and back you're also working your triceps and biceps respectively. Bicep exercises for men workout: Arm pushup + support + rebound: this is a repeat – 10 timesThis exercise is the chest, triceps, abdomen, lower back, shoulders, hips.2. As long as your Bicep/Tricep only workout doesn't affect the upcoming day or get affected by the day prior I'd say you're good to go. So I see my chest workouts as the warm-up for a triceps workout. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/TopicLinksContainer.361933014be843c79476.css.map*/. Since Triceps are a secondary of Chest exercises and Biceps are a secondary of Back exercises, if you follow Chest with a Triceps workout (or Back with a Biceps workout), they will be pre-fatigued with the work already done during your compound movements. Isolation days/exercises are ok but you really develop some serious asymmetry. chest,triceps,and shoulders tues. back ,biceps,legs and abs. Can be a bit exhausting, I try to do at least 4 sets of chest and shoulders and 3 tri but they overlap a lot so if one of the sets is weak, it's more than made up for. Before your next arm session, follow this simple rule to keep your elbows from getting angry: Biceps before triceps, and biceps and triceps together. I've done a couple splits that gave me good results. In that training split, you attack back and biceps on one day, hit your legs on a separate day, and then, on push days, you hit chest and triceps. Actually working your biceps and triceps on the same day is very beneficial as they are antagonist.agonist muscle groups. A typical two-day split, for example, works your lower body one day and upper body the next day. Day 3: Legs / abs. Pretty much, I feel that you should only do biceps + triceps if your next day is a leg day or a rest day, otherwise you're going to hurt more important (than curls??) doesnt matter much imo. ._1EPynDYoibfs7nDggdH7Gq{margin-bottom:8px;position:relative}._1EPynDYoibfs7nDggdH7Gq._3-0c12FCnHoLz34dQVveax{max-height:63px;overflow:hidden}._1zPvgKHteTOub9dKkvrOl4{font-family:Noto Sans,Arial,sans-serif;font-size:14px;line-height:21px;font-weight:400;word-wrap:break-word}._1dp4_svQVkkuV143AIEKsf{-ms-flex-align:baseline;align-items:baseline;background-color:var(--newCommunityTheme-body);bottom:-2px;display:-ms-flexbox;display:flex;-ms-flex-flow:row nowrap;flex-flow:row nowrap;padding-left:2px;position:absolute;right:-8px}._5VBcBVybCfosCzMJlXzC3{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:21px;color:var(--newCommunityTheme-bodyText)}._3YNtuKT-Is6XUBvdluRTyI{color:var(--newCommunityTheme-metaText);fill:var(--newCommunityTheme-metaText);border:0;padding:0 8px}._3YNtuKT-Is6XUBvdluRTyI:active,._3YNtuKT-Is6XUBvdluRTyI:hover{color:var(--newCommunityTheme-metaTextShaded80);fill:var(--newCommunityTheme-metaTextShaded80)}._3YNtuKT-Is6XUBvdluRTyI:disabled,._3YNtuKT-Is6XUBvdluRTyI[data-disabled],._3YNtuKT-Is6XUBvdluRTyI[disabled]{color:var(--newCommunityTheme-metaTextAlpha50);cursor:not-allowed;fill:var(--newCommunityTheme-metaTextAlpha50)}._2ZTVnRPqdyKo1dA7Q7i4EL{transition:all .1s linear 0s}.k51Bu_pyEfHQF6AAhaKfS{transition:none}._2qi_L6gKnhyJ0ZxPmwbDFK{transition:all .1s linear 0s;display:block;background-color:var(--newCommunityTheme-field);border-radius:4px;padding:8px;margin-bottom:12px;margin-top:8px;border:1px solid var(--newCommunityTheme-canvas);cursor:pointer}._2qi_L6gKnhyJ0ZxPmwbDFK:focus{outline:none}._2qi_L6gKnhyJ0ZxPmwbDFK:hover{border:1px solid var(--newCommunityTheme-button)}._2qi_L6gKnhyJ0ZxPmwbDFK._3GG6tRGPPJiejLqt2AZfh4{transition:none;border:1px solid var(--newCommunityTheme-button)}.IzSmZckfdQu5YP9qCsdWO{cursor:pointer;transition:all .1s linear 0s}.IzSmZckfdQu5YP9qCsdWO ._1EPynDYoibfs7nDggdH7Gq{border:1px solid transparent;border-radius:4px;transition:all .1s linear 0s}.IzSmZckfdQu5YP9qCsdWO:hover ._1EPynDYoibfs7nDggdH7Gq{border:1px solid var(--newCommunityTheme-button);padding:4px}._1YvJWALkJ8iKZxUU53TeNO{font-size:12px;font-weight:700;line-height:16px;color:var(--newCommunityTheme-button)}._3adDzm8E3q64yWtEcs5XU7{display:-ms-flexbox;display:flex}._3adDzm8E3q64yWtEcs5XU7 ._3jyKpErOrdUDMh0RFq5V6f{-ms-flex:100%;flex:100%}._3adDzm8E3q64yWtEcs5XU7 .dqhlvajEe-qyxij0jNsi0{color:var(--newCommunityTheme-button)}._3adDzm8E3q64yWtEcs5XU7 ._12nHw-MGuz_r1dQx5YPM2v,._3adDzm8E3q64yWtEcs5XU7 .dqhlvajEe-qyxij0jNsi0{font-size:12px;font-weight:700;line-height:16px;cursor:pointer;-ms-flex-item-align:end;align-self:flex-end;-webkit-user-select:none;-ms-user-select:none;user-select:none}._3adDzm8E3q64yWtEcs5XU7 ._12nHw-MGuz_r1dQx5YPM2v{color:var(--newCommunityTheme-button);margin-right:8px;color:var(--newCommunityTheme-errorText)}._3zTJ9t4vNwm1NrIaZ35NS6{font-family:Noto Sans,Arial,sans-serif;font-size:14px;line-height:21px;font-weight:400;word-wrap:break-word;width:100%;padding:0;border:none;background-color:transparent;resize:none;outline:none;cursor:pointer;color:var(--newRedditTheme-bodyText)}._2JIiUcAdp9rIhjEbIjcuQ-{resize:none;cursor:auto}._2I2LpaEhGCzQ9inJMwliNO{display:inline-block}._2I2LpaEhGCzQ9inJMwliNO,._42Nh7O6pFcqnA6OZd3bOK{margin-left:4px;vertical-align:middle}._42Nh7O6pFcqnA6OZd3bOK{fill:var(--newCommunityTheme-button);height:16px;width:16px;margin-bottom:2px} Works fine, see no problems. Wow this is actually a great routine. The only issue is hitting a muscle group often enough to overtrain. 1 – Biceps are a ‘pull’ body part and triceps are a ‘push.’ So there will be little worry of pre-exhaustion setting in … Set your body in the same position as the standard barbell biceps curl (chest up, shoulders back, and elbows slightly forward). Try pairing them with back exercises. rest. Hi there. I've never believed in working your shoulders too hard, so after OHP and tricep isolation I usually finish with a few sets of lateral raises and a few sets of something for rear delts and call it a day. Remember that your triceps give your upper arms their size. ._1PeZajQI0Wm8P3B45yshR{fill:var(--newCommunityTheme-actionIcon)}._1PeZajQI0Wm8P3B45yshR._3axV0unm-cpsxoKWYwKh2x{fill:#ea0027} ._3-SW6hQX6gXK9G4FM74obr{display:inline-block;vertical-align:text-bottom;width:16px;height:16px;font-size:16px;line-height:16px} This would finish out a 4 day rotation. Day 2: Back and biceps. When you're doing chest workouts, you’re necessarily doing triceps. My triceps just get too tired for me to work them properly, so experiment with different muscle groups, and whatever works for you, stick with it. One of the most common ways is known as “Push – Pull”, which requires a person to work the “pushing” muscles (chest and triceps) on one day, and the “pulling” muscles (back and biceps) on the next day. I myself work Biceps/Triceps on Day 1, Legs/Abs on Day 2, Back/Chest/Delts (and of course, some biceps and triceps from for example Pulldowns, Bench Presses and Dips) on Day 3 and Abs on Day 4. It means that the more weight you lift the more intensity you increase. exercises by not being fully rested. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Chest workouts target the triceps more than shoulder workouts do, so it’s better to pair the “light” day with the chest and the “heavy” day with the shoulders. You Neglect Your Triceps. I'd say yes, but that's if you either are resting or working legs the upcoming day. I do push and pull workouts on different days, so my bicep and tricep exercises are split up. Besides, Triceps are a push workout whereas biceps are a pull workout. Two schools of thought, it can be done either way. The only reasons that I can think of not to is if you wanted to work those muscles with their synergist muscles, that is to group triceps with chest and biceps with back, which might streamline your workout a bit more, or if you're at a stage where a split routine isn't the best option for you. Working shoulders and triceps on the same day is underrated imo. whatever works best 4 u. On the third day – one works whatever was not included in the first two days: shoulders, legs and abs. The benefit you get from this is … I myself work Biceps/Triceps on Day 1, Legs/Abs on Day 2, Back/Chest/Delts (and of course, some biceps and triceps from for example Pulldowns, Bench Presses and Dips) on Day 3 and Abs on Day 4. I don't believe there's any overlap (I guess when you squat, your core gets worked too) but I'll do core exercises right after a killer lower body work out. It all depends on yourself, some people have trouble working certain muscle groups together, for example, i cannot work chest and triceps together. This one lies between your biceps and triceps on the outer side of your arm. Re: Bicep/Tricep workout on same day or separate? As for my four-day split, its basically the same, I just give shoulders their own day: Chest/Tris, Legs, Rest, Shoulders, Back/Bis. This is how I see it. Despite, their proximity biceps and triceps belong to different muscle groups. I often find that if I'm benching, I will be unable to work by biceps that day because of the amount of fatigue bench can cause on your biceps, curling would just be downright painful. . Chest and Triceps: Don't train chest the day after triceps, or vice versa.The triceps are heavily involved with pressing movements used to hit the chest. Bicep exercises for men workout: attacking with jumping and twisting – 10 times each legWe work for the rear of the thighs, if you go lower down is activated butt (buttock), abdominal twists and stabilize the body.3. Therein lies the greatest amount of crossover between muscle groups as as a general rule, any workout that requires pulling will hit your biceps, and any workout that requires pushing will hit your triceps. back,biceps,legs and abs sat. I don't want to do back and biceps on the same day because there is some overlap in the nature of the movements, and I'd rather keep them separate for that reason. Chest and Triceps go brilliantly together. ._2a172ppKObqWfRHr8eWBKV{-ms-flex-negative:0;flex-shrink:0;margin-right:8px}._39-woRduNuowN7G4JTW4I8{border-top:1px solid var(--newCommunityTheme-widgetColors-lineColor);margin-top:12px;padding-top:12px}._3AOoBdXa2QKVKqIEmG7Vkb{font-size:12px;font-weight:400;line-height:16px;-ms-flex-align:center;align-items:center;background-color:var(--newCommunityTheme-body);border-radius:4px;display:-ms-flexbox;display:flex;-ms-flex-direction:row;flex-direction:row;margin-top:12px}.vzEDg-tM8ZDpEfJnbaJuU{color:var(--newCommunityTheme-button);fill:var(--newCommunityTheme-button);height:14px;width:14px}.r51dfG6q3N-4exmkjHQg_{font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;display:-ms-flexbox;display:flex;-ms-flex-pack:justify;justify-content:space-between}._2ygXHcy_x6RG74BMk0UKkN{margin-left:8px}._2BnLYNBALzjH6p_ollJ-RF{display:-ms-flexbox;display:flex;margin-left:auto}._1-25VxiIsZFVU88qFh-T8p{padding:0}._3BmRwhm18nr4GmDhkoSgtb{color:var(--newCommunityTheme-bodyText);-ms-flex:0 0 auto;flex:0 0 auto;line-height:16px} Push, pull, and legs is all you need to know my friend. So if you combine both these muscles on the same day, there’s always the risk of exhaustion setting in prematurely. Something I hear a lot, and see in a lot of the workout routines is chest and triceps being trained on the same day, and then back and biceps being trained together aswell. So in this way, if you train biceps and triceps together at the same time or on the same day. So that leaves either tricep or core on back day (with the remaining part for chest day). Define the Push Muscles and Pull Muscles plz. Can you post what muscle pairings you use for a 4 day per week workout? Biceps might out grow triceps and your arms will look funny. That's what I ended up doing. Thanks for sharing...going to tweak mine with this info :). When your arms are in front of the plane of your torso—as when doing preacher curls—the biceps long head can't fully stretch, shifting the focus to the short head. .LalRrQILNjt65y-p-QlWH{fill:var(--newRedditTheme-actionIcon);height:18px;width:18px}.LalRrQILNjt65y-p-QlWH rect{stroke:var(--newRedditTheme-metaText)}._3J2-xIxxxP9ISzeLWCOUVc{height:18px}.FyLpt0kIWG1bTDWZ8HIL1{margin-top:4px}._2ntJEAiwKXBGvxrJiqxx_2,._1SqBC7PQ5dMOdF0MhPIkA8{height:24px;vertical-align:middle;width:24px}._1SqBC7PQ5dMOdF0MhPIkA8{-ms-flex-align:center;align-items:center;display:-ms-inline-flexbox;display:inline-flex;-ms-flex-direction:row;flex-direction:row;-ms-flex-pack:center;justify-content:center} You cant over train. I am not trying to get bodybuilder huge or anything so I want to do movements that will give my body a natural fit look. The same goes with pulling and biceps. This will pull blood around the elbow and give somewhat of a "cushion" for the triceps work after. I prefer not overlapping my secondary workout with their primary counterparts. That goes hand in hand with back and biceps day because the compound pulling movements from hitting the back invariably hits the biceps just as hard. wed. rest thurs. What determines your risk is a multitude of factors such as stimulation, recovery, stress, rest, anabolism and nutrition Everything else is blah blah blah details that may or may not apply to your regimen, potential and goals. Yes or no? .FIYolDqalszTnjjNfThfT{max-width:256px;white-space:normal;text-align:center} What I don't get is - why? He has 15+ years of experience helping thousands of men and women lose fat, gain muscle, and build their "goal body." This classic split routine works great and gives you an excellent workout. I did this 3x/week, rest on weekends, Tues/Thurs. Shoulders/Calves monday, Legs tuesday, Wednesday is rest (Or Core/Heavy Cardio if I'm feeling up to it), Chest/Tricep thursday, Back/Bicep friday, and the weekend to rest. It can be fine. ._33axOHPa8DzNnTmwzen-wO{display:block;padding:0 16px;width:100%}.isNotInButtons2020 ._33axOHPa8DzNnTmwzen-wO{font-size:14px;font-weight:700;letter-spacing:.5px;line-height:32px;text-transform:uppercase} after biceps day I can't feel my wrists, haha. Jay is the science-based writer and researcher behind everything you've seen here. I devote an entire day to chest (and abs) and really feel like the extra attention has made a noticeable difference. On a 4 day split I used to do, back, shoulder/triceps,off, legs, chest/biceps, off,off and worked great for me on a bulk. And you are Giving complete focus on your biceps and triceps muscle. The bicep is made up of the long head and short head. Your also working your triceps 3times a week and your biceps once. Both are fine depending on goals. I suggest you try this workout for a month … I personaly find that larger muscles such as my chest and legs take longer to recover after a workout than smaller muscles do.So would I be able to work both my triceps and biceps 2 times a week? Grasp the ez-bar handle on the inner angled pieces. Divide your lifts into those three categories. –Brachialis. It also lets my triceps rest more before chest day. Its a misnomer. Monday: Shoulders Tuesday: Back/Biceps Wednesday: Cardio Thursday: Chest/Triceps Friday: Legs, I'm splitting my workouts up 4 ways and getting pretty good results. Biceps –Biceps brachii. cardio 45 min sun. That being said, I don't think it hurts, I think it's barely inefficient to the point it's personal preference. ._9ZuQyDXhFth1qKJF4KNm8{padding:12px 12px 40px}._2iNJX36LR2tMHx_unzEkVM,._1JmnMJclrTwTPpAip5U_Hm{font-size:16px;font-weight:500;line-height:20px;color:var(--newCommunityTheme-bodyText);margin-bottom:40px;padding-top:4px}._306gA2lxjCHX44ssikUp3O{margin-bottom:32px}._1Omf6afKRpv3RKNCWjIyJ4{font-size:18px;font-weight:500;line-height:22px;border-bottom:2px solid var(--newCommunityTheme-line);color:var(--newCommunityTheme-bodyText);margin-bottom:8px;padding-bottom:8px}._2Ss7VGMX-UPKt9NhFRtgTz{margin-bottom:24px}._3vWu4F9B4X4Yc-Gm86-FMP{border-bottom:1px solid var(--newCommunityTheme-line);margin-bottom:8px;padding-bottom:2px}._3vWu4F9B4X4Yc-Gm86-FMP:last-of-type{border-bottom-width:0}._2qAEe8HGjtHsuKsHqNCa9u{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-bodyText);padding-bottom:8px;padding-top:8px}.c5RWd-O3CYE-XSLdTyjtI{padding:8px 0}._3whORKuQps-WQpSceAyHuF{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-actionIcon);margin-bottom:8px}._1Qk-ka6_CJz1fU3OUfeznu{margin-bottom:8px}._3ds8Wk2l32hr3hLddQshhG{font-weight:500}._1h0r6vtgOzgWtu-GNBO6Yb,._3ds8Wk2l32hr3hLddQshhG{font-size:12px;line-height:16px;color:var(--newCommunityTheme-actionIcon)}._1h0r6vtgOzgWtu-GNBO6Yb{font-weight:400}.horIoLCod23xkzt7MmTpC{font-size:12px;font-weight:400;line-height:16px;color:#ea0027}._33Iw1wpNZ-uhC05tWsB9xi{margin-top:24px}._2M7LQbQxH40ingJ9h9RslL{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-actionIcon);margin-bottom:8px} ._3Im6OD67aKo33nql4FpSp_{border:1px solid var(--newCommunityTheme-widgetColors-sidebarWidgetBorderColor);border-radius:5px 5px 4px 4px;overflow:visible;word-wrap:break-word;background-color:var(--newCommunityTheme-body);padding:12px}.lnK0-OzG7nLFydTWuXGcY{font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;padding-bottom:4px;color:var(--newCommunityTheme-navIcon)} Overhead Press, Rear Delt Flyes, Shrugs, Arnold Press, Cable Delt Raises and Barbell Delt Rows. I've been going to the gym the past 4 months, and I have been going Monday, Wednesday, Friday doing an all around upper body workout with some core and legs each of these days to start out but now I'm looking to split up my workout into individual days. I started using this for a 6 day split 2x frequency. Not sure when to do your bicep workouts? It makes more sense to work them out on different days rather than on the same day. At the moment I am doing a push/pull 4 days a week and like it a little more because of the frequency. I do chest and triceps on one day, because it seems pretty complicated to hit the chest and not the triceps. My personal Routine is Bench, Overhead Tri extensions, Dumbell Flyes, Skull Crushers, Decline Dumbell Bench, Dips, Cable Flyes. I have a general rule of avoiding elbow-intensive workouts on the same day. Even though I'm a powerlifter, I still say: of all the things we do in the gym, arm training is possibly the most fun. Do your biceps work first. 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