[Wrath]

I have gained mad definition in chest, legs, and back but my bi/tri are lacking.

I have been lifting seriously for about 6 months and have put on around 30 lbs and still have some decent abs. Im guesing 12% bf.

I was wondering anybody had a good bi/tri workout to really get a peak or something to cause some growth other then my nromal

close grip bench
skullcrushers
alternating dumbell curls (sitdown)
preacher curl
cable curls
tricep pressdown
dips

[jornT]

Originally Posted by Wrath

I have gained mad definition in chest, legs, and back but my bi/tri are lacking.

I have been lifting seriously for about 6 months and have put on around 30 lbs and still have some decent abs. Im guesing 12% bf.

I was wondering anybody had a good bi/tri workout to really get a peak or something to cause some growth other then my nromal

close grip bench
skullcrushers
alternating dumbell curls (sitdown)
preacher curl
cable curls
tricep pressdown
dips

Underhand rows, chins, lockouts, floor presses

[Wrath]

Any video/small instruction on these?

[Sherx]

Originally Posted by Wrath

I have gained mad definition in chest, legs, and back but my bi/tri are lacking.

I have been lifting seriously for about 6 months and have put on around 30 lbs and still have some decent abs. Im guesing 12% bf.

damn man! that's a great progress!! 30lbs in 6 months?! what supplements are you on? And yeah, i would stick with the heavy execises to put mass on the arms. Dips and close grip bench for tri's and reverse grip pull up, heavy DB curls and BB curls for bi's. those worked for me, especially the tri's.
Greetz

[BigBen]

try super sets bro, u can still use the same exercises just go tri exercise supersetted with bi exercise, and use all the same exercises if u want. try staying in the 6-10 reps range no higher.

[jornT]

Originally Posted by BigBen

try super sets bro

[xtweak05]

you could possibly tryin workin tris and bis twice a week. Or just tris twice a week since there the main portion of your arm.

[mindstar]

i say you're doing too much, unless you're on the sauce. Do less exercises, more intensely, rest and eat.

[Rocky]

I agree with both Mindstar and BiG Ben. Combine what both of them say. Do 2 exercises for each muscle and superset them.

[Diesel]

Originally Posted by Wrath

I have gained mad definition in chest, legs, and back but my bi/tri are lacking.

I have been lifting seriously for about 6 months and have put on around 30 lbs and still have some decent abs. Im guesing 12% bf.

I was wondering anybody had a good bi/tri workout to really get a peak or something to cause some growth other then my nromal

close grip bench
skullcrushers
alternating dumbell curls (sitdown)
preacher curl
cable curls
tricep pressdown
dips

do you train bi's and tri's in the same day? try doing triceps after shoulders and biceps after chest....I'm kind of big on doing whatever works best for you. I stopped doing dips and close grips b/c I never really felt them in my triceps that much. Sounds crazy, i know. So I just stick to variations of pressdowns, overheads and skull crushers. Triceps got bigger and had better overall development. Try adding BB curls for biceps and chin ups, as jorn said, will also hit your biceps good. seated DB curls are good, but do them standing sometimes...good luck

EDIT: also, drop one of your workouts for triceps...for me I usually do 3 movements, 3 sets for biceps and same for triceps. Your biceps get hit pretty good when doing rows and your triceps get hit good when doing presses for chest and shoulders.

[BigBen]

Originally Posted by jornT

whats wrong

[aefx2387]

i used to have a hard time putting size onto my arms, specifically my biceps, i found that i wasn't resting long enough, don't know if this is the same for everyone but i can do one set of curls and have a full pump so i like to rest for 2 minutes in between bi exercises needless to say i've been doing this for the past 3 weeks and went from curling 70 for 10 to 85 for 10 and have notice an increase in peak that i've never had before, just personal experience

[jornT]

Originally Posted by BigBen

whats wrong

You know I hate your training advices

[beach body boy]

i work tri 3 exercise bi 3 exercise it works 4 me