[pokerg1]

if i do 3 exercises for the big muscle group, is doing 3 for the small too much?

example
bench 4x6 w/ warmup
incline bench 3x6
flyes 3x6
curl 3x6
preacher curl 3x6
hammer curl 3x6

[christopherryan]

Well in this example, consider that the bench and incline focus on your chest, triceps, partially your shoulders and to a small extent your lats which act as stabilisers. If your intention is to hit chest/shoulders/tris, I think this is a good approach. Your total set volume is 10 sets, which is fine for the average drug free dude. Now look at the other excercises. You are training biceps and biceps alone with those. 9 sets of biceps is a lot. The biceps are a simple muscle on the front-inside of your arm. You would be better off incorporating them into a back day, where you could do pullups, rows, etc which hit various lat/back muscles and your forearms, flexor and biceps as well. A few sets (2-3) of direct bicep would be fine after that. 9 sets of heavy (heavy for the amount of reps you're doing) bicep work is excessive. You're overstimulating them and likely not getting the gains you could be with a lower volume. If you were on drugs this volume would be good because you could kick the crap out of your biceps and expect to make gains equal to the damage you gave them. However, I'm assuming you're not on drugs.

[pokerg1]

k then how about for triceps?

[christopherryan]

Originally Posted by pokerg1

k then how about for triceps?

Your triceps have been included in the excercises that you've already done. If you are doing a real bench and doing a real incline bench then your triceps will go through nearly their entire range of motion. Add up all the sets that direct hit the tris and you see you're doing 7 sets. That's enough work right there. You don't need to do any further tricep work.

To make my point, imagine trying to bench a bar that's lying across your chest, if your triceps weren't there. It wouldn't go very far. Your chest moves your upper arm, but it's your tris that actually straighten the elbow. The further away from your body the bar goes, the more work the tris do. This work is enough through the course of the 7 sets of bench to hit them.

[QuinnBW]

he should also do some dips and slose grip bench, not in this workout but on another day

[skeptic]

do as many as you can until your muscle fails..... of all your exercises