Exercises

SmallButGettingThere · 05-12-2005, 09:42 PM

I have been body building for about 4 monthes now and I have never been that big. I have made a lot of progress though. When I first started I could only bench 115 pounds now i'm at my weight which is 175. In incline bench started at 95 now i'm at 155. The two areas that i'm not happy with are the biceps and the triceps and am looking for a good workout to really pump them up. Any help is greatly appreciated. Also I work all my arms and my shoulders on the same day. I have been being told I should do that is this correct?

**fahad** · 05-12-2005, 09:57 PM

BICEPS
Biceps Brachii (long head) % iEMG MAX
Biceps Preacher Curls (Olympic Bar) 90
Incline Seated Dumbell Curls (Alternate) 88
Standing Biceps Curl (Olympic Bar/Narrow Grip) 86
Standing Dumbell Curls (Alternate) 84
Concentration Dumbell Curls 80
Standing Biceps Curls (Olympic Bar/Wide Grip) 63
Standing E-Z Biceps Curls (Wide Grip) 61

**fahad** · 05-12-2005, 09:57 PM

TRICEPS
Triceps Brachii (outer head) % iEMG MAX
Decline Triceps Extensions (Olympic Bar) 92
Triceps Pressdowns (Angled Bar) 90
Triceps Dip Between Benches 87
One-Arm Cable Triceps Extensions (Reverse Grip) 85
Overhead Rope Triceps Extensions 84
Seated One-Arm Dumbell Triceps Extensions (neutral grip) 82
Close-Grip Bench Press (Olympic Bar) 72

GoingBiG · 05-12-2005, 11:17 PM

Fahad-> Didn't you understand anything i said in the other thread about EMG?

SmallButGettingThere -> Post your hole workout and i will try helping you...

SmallButGettingThere · 05-13-2005, 07:39 AM

Day 1 Chest and Back
Incline and Flat Bench 4 sets pyramid 10,8, 6, 4
Dumbell Flies 3 Sets 10,8,6 on flat, incline, decline
Dumbell Pullover 10, 8, 6
Lat Pull Down 10, 8, 6, 4
Seated Cable Rows 10, 8, 6, 4
Custom Exercises for Back 10,8,6,4
Pull Ups 3 sets to failure
(abs 15 minutes before everyone workout)

Day 2 Arms and Shoulders
Standing Dumbell Curls 10, 8, 6
Sitting Dumbell Curls 10,8,6,4
Preacher Curls 10,8,6,4
Hammer Curls 10,8,6,4
Reverse Barbell Curls 10,8,6,4
Shoulder Press 10,8,6
Shoulder Row 10, 8, 6, 4
Shrugs 10,8,6,4
Cable Tricep Extensions 10,8,6
Machine Tricep Extensions 10,8,6
Seated Tricep Presses 10,8,6
Side and Forward Arm Raises 10,8,6,4
Then a custom Bicep Burnout Exercise

Day 3 Legs
Squats 10,8,6,4
Lying Leg Curls 10,8, 6, 4
Leg Press 10,8,6
Another Leg Press Machien 10,8,6,4
Seated Calf Raises 10,8,6,4
Calf Press 10,8,6,4
2 exercises don't know name for for sides of legs 10,8,6,4
Seated Leg Extensions 10,8,6,4
Cardio 30 minutes
Day 4 Day Off
Day 5 chest and back
Day 6 Arms and SHoulders
Day 7 Legs

GoingBiG · 05-13-2005, 08:14 AM

Is it alright if i totally change your split?

SmallButGettingThere · 05-13-2005, 04:00 PM

yeah I'm willing to listen to anything that will help.

**fahad** · 05-13-2005, 04:10 PM

hey man everybody will tell u different story but the best 2 story R (C WUT WORKS FOR U BEST) and (LESSON TO YOUR BODY) but that doest mean that u should never lesson to others peoples opinion but dont follow it BLINDLY..........

SmallButGettingThere · 05-13-2005, 04:25 PM

well duh but if someone tells me i'm not hitting every muscle that's something I wanna know.

**fahad** · 05-13-2005, 09:46 PM

try this split if u want
day1) chest,shoulder,triceps
day2) quads,hams,calves,abs
day3)back,traps,biceps,forearms
day4)off
then repeat for day 5.........lesson man the reason the i mad the split like is cuz i think u wank over train the muscle...........if for example u did heavy chest pressing on day 1 and then u come to day 2 your triceps wil be already tired not to mention your delts as well and usually train bigger muscles first than smaller ones cuz u were doing arms first then shoulders and if u do triceps before shoulders your triceps gonna give out first before you fully work your delts........but i mean c wut works for u

**fahad** · 05-13-2005, 09:48 PM

sry u wer doing delts before triceps thats good but again c wut works for u best

SmallButGettingThere · 05-13-2005, 10:05 PM

it's an ongoing process

Flex · 05-13-2005, 10:33 PM

don't forget to eat more, main factor of gaining muscle mass.

working out your triceps, biceps, and shoulders is in my opinion too much for one workout, try splitting them up.

"for every 10 pounds you gain, you should gain one whole inch on your arms." -Arnold

Johnny Bravo · 05-13-2005, 10:36 PM

Quote:

Originally Posted by Flex

working out your triceps, biceps, and shoulders is in my opinion too much for one workout, try splitting them up.

Why do you think that?
It can easily be done. That's how I do in my split.:)