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Ideas

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paulv21981
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2014/11/04 13:58:36 (permalink)

Ideas

Ok my previous programmes have been

Day 1 chest
Day 2 back
Day 3 legs / abs
Day 4 shoulders / traps
Day 5 arms

But recently I have been doing
Shoulders / traps twice a week
Stopped arm day and put triceps with my chest day and biceps with my back day -
My shoulders and traps built up great but I think I've lost a lot of muscle on my arms.

No programme has an actually full
Work out on arms - what do you guys think about it?
#1

6 Replies Related Threads

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    robert123
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    Re: Ideas 2014/11/04 14:16:22 (permalink)
    I'd be careful with shoulders twice a week, dont want to cause an injury from over working them. At the moment this is what im doing and its working well. I dont feel tired at all and strength is increasing. 
     
    5/4/3/2/1 (from reps 3 to 1 at a heavier weight)
     
    deadlifts, barbell curls, dumbell curls (cardio after)
    floor bench, close grip bench, tricep push ups and dumbell kick backs. (cardio after)
    rest
    push press, bent over rows, shoulder raises (cardio after)
    rest
    cardio
    power cleans, front squats (alternate exercises so 5 cleans, 5 squats as oppose straight in one exercise) (cardio after)
     
    i am on a cut at the moment but will be keeping the same when i lean bulk end of the month, maybe include some 3x10s to mix it up a little.
     
     
     
    #2
    paulv21981
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    Re: Ideas 2014/11/04 15:54:10 (permalink)
    Yeah I've re done it so I'm not doing shoulders twice a week
    #3
    robert123
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    Re: Ideas 2014/11/04 16:36:51 (permalink)
    personally I think if you include deadlifts, squat, bench and shoulder press (push press) you cant go too wrong. The other body parts can have some isolate exercises to help progression.
     
    Thats why I go quite hard on my triceps, if you are doing cardio as well this does put a good work out on the legs to.
    #4
    davewatsonpt
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    Re: Ideas 2014/11/16 21:41:17 (permalink)
    Have you measured your arms pre and post your change in split? Sometimes it can be psychological that your arms have lost size because you're not giving then their own day like you used to
    #5
    benny39
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    Re: Ideas 2014/11/17 14:11:08 (permalink)
    paulv21981
    Ok my previous programmes have been

    Day 1 chest
    Day 2 back
    Day 3 legs / abs
    Day 4 shoulders / traps
    Day 5 arms

    But recently I have been doing
    Shoulders / traps twice a week
    Stopped arm day and put triceps with my chest day and biceps with my back day -
    My shoulders and traps built up great but I think I've lost a lot of muscle on my arms.

    No programme has an actually full
    Work out on arms - what do you guys think about it?



    I like it man!
    #6
    davewatsonpt
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    Re: Ideas 2014/11/21 21:54:14 (permalink)
    Try
    1) chest bi
    2) Legs
    3)off
    4) shoulders, tri
    5) back
    6) off
    7) repeat
    #7
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