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Back + tris, chest + bis?

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StudentOfTheBody
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2009/07/28 13:19:24 (permalink)
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Back + tris, chest + bis?

Hey I've been doing a push, pull, legs routine for a while now and have seen some good gains but arms seem to be lacking abit. Was wondering if the option of doing chest + bis and back + tris would perhaps see more gains in the arms as i'd be hitting both bis and tris twice a week. Something like below:
 
Day 1 Chest Bis
Barbell Bench - 4x8
Incline Dumbell -  4x8
Cable flys - 3x10-12
 
Dumbell Curls 3x8
Cable bar curls - 3x10-12
 
 
Day 2 Rest
 
 
Day 3 Legs/shoulders
Leg press/squat - 4x8
Leg curls 3x10
Calf Raises 2x12
 
Dumbell shoulder press  - 4x8
Lateral raises SS front raises - 2x10 (not sure if needed really)
 
 
Day 4 rest
 
Day 5 Back and tris
Deadlift - 4x6-8
Wide grip chins - 4x8
Dumbell Rows - 3x10
Cable rows - 2x10-12
 
Skull crushers - 3x8
Tricep rope pushdowns - 3x10
 
Days 6+7 rest
 
With a well planned diet and plenty of rest would hitting the bi's a tris twice a week help to add abit more size to the arms? I would be doing this as part of a bulking program, any suggestions? some sets/reps need dropping maybe?
 
Thanks in Advance
SotB
 
 
 
#1

3 Replies Related Threads

    jebus
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    Re:Back + tris, chest + bis? 2009/07/28 14:11:08 (permalink)
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    ive currently started a P/P/L routine and have incorporated arms in twice per week.

    i do triceps with my push routine, biceps with my pull routiner and both with my legs routine. if your bulking and have addequate rest i dont see why it would be a problem and if you feel your overtraining stop and return to doing them once a week.
    #2
    Rocky
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    Re:Back + tris, chest + bis? 2009/07/28 18:32:45 (permalink)
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    I switched to a chest+bi's/back+tri's routine not too long ago and made gains on it...

     I think for me it was more to do with the tri's/bi's still being fresh when i come to work them directly as opposed to already being fatigued...

     I know Charles Poliquin isn't a fan of the convention push/pull routines because of the pre-fatiguing.
    #3
    StudentOfTheBody
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    Re:Back + tris, chest + bis? 2009/07/28 19:16:56 (permalink)
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    Thanks for the replies so far, rocky i was finding this aswell. Today i tried out chest and Bi's and  found the biceps went well after the chest. Going to start a finalise routine next week and get a journal going to monitor the progress.

    Any more suggestions and advise welcome

    Thanks SotB
    #4
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