[juicy]

Any help is appreciated guys, im currently 82kg and im currently bulking and trying to get to around 95kg. My natural build is quite slim and im 9% body fat. My diet is based around eating around 3300 calories per day, including 130g of protein. I eat 4 meals per day and 2 protein shakes per day, 1 after my workout, im also taking creatine and a multivitamin tablet. This is my weekly routine.

Monday- Chest+triceps

Barbell Bench Press- 4sets of 8- 95kg
incline dumbell press- 3 sets of 8- 36kg
Cable Cross overs- 3 sets of 10
Close grip bench press- 3 sets of 10- 70kg
Tricep pushdowns- 3 sets of 10
skullcrushers- 3 sets of 10

Tuesday- Back and Biceps

Bent over rows reverse grip- 4 sets of 10- 75kg
Latt Pulldowns- 3sets of 8- 84kg
one arm rows- 3sets of 8- 36kg
reverse flys- 3 sets of 10
hammer curls 3 sets of 10
seated bicep curls supersetted with 1 arm cable curls- 3 sets to failure

Thursday- Legs and Triceps

Squats- 4sets of 8 reps- 100kg
Leg Press- 3 sets of 10
Calf Raises- 3 sets of 10
Hamstring Curls- 3sets of 10
Dips- 3 sets to failure
one arm cable pushdowns-3 sets of 10

Friday- Shoulders and Biceps

Military press behind head- 4 sets of 8
Lateral Raises- 3 sets of 10
Arnold Presses- 3 sets of 8
Shrugs- 3 sets of 10
Preacher Curls- 4 sets of 8
Cable Curls- 3 sets to failure

Any help would be great, i train bi's and tri's twice a week as i feel my arms are my worst body part and need to be brought up to speed.

[Rocky]

To be honest - as a routine - it looks pretty sorted to me!

Just be careful about overtraining those arms! Apart from the 2 sessions you are doing on them, you are also giving tris a workout on shoulder days, and your bis a workout on back day - so you're giving them an awful lot of work whether it be directly or indirectly! Especially doing shoulders after a tri day - may not be recovered in time! Keep a tab on whether you are actually increasing the weights you use or noticing any gains training them that much! Good luck with it!

[juicy]

thanks for your input rocky, ill keep track of how it goes.

[bigsilverback]

Thats a pretty good routine, i would keep arms to once a week though its really easy to over train them. They proberly feel like your weakest bodypart for that reason. Just keep slamin the other exercises and the will grow. Good work!