Lagging Arms, Help on New Routine

fbxdan

fbxdan

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I was wondering if anyone had any suggestions on a good way to switch up my routine to encourage more arm growth? My biceps are lagging behind the rest of my body, and its starting to frustrate me. My triceps are pretty decent, but it doesnt feel like my biceps have grown in a long time. Here's my current routine:

*Monday- Chest & bi's
Barbell bench - 2 sets heavy for 6 reps, 2 sets of moderate for 8-12 reps
Incline db bench - 3 sets for 6-10 reps
Dumbell flyes - 3 sets for 15 reps
Wide grip straight bar curls - 3 sets of 6-10 reps
Close grip ez bar curls - 3 sets of 8-12 reps
Seated db curls - 2 sets of 10 reps

*Wednesday - Back & tris
Seated cable rows - 3 sets 8-10 reps
BB bent over rows with underhand grip - 3 sets 6-10 reps
Lat pulldowns - 4 sets
Skull crushers - 4 sets
Cable tricep extensions - 3 sets
weighted dips - 2 sets

*Friday - Legs
Deadlifts- 4 sets heavy 6-8 reps
Squats- 4 sets heavy ~ 10 reps
Leg press 3 sets heavy for 8 reps, 2 sets moderate for 12
Calf work
Hack squats - 2 sets

*Saturday - shoulders
Seated military db press - 4 sets for 10 reps
BB shrugs - 3 sets heavy
DB shrugs - 2 sets with 15 reps
Lateral raises- 3 sets
Seated smith bb military with underhand grip - 2 sets

What can i change to encourage bicep growth? Thanks in advance
 
CNorris

CNorris

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First of all If thats you in your avatar, no way you are 18! Also I was wondering why you choose to do chest/bi's and back/tri's.. Im guessing its to hit your tri's and bi's head on one day and indirectly one day every week.

My arms get unbelievably sore from 4 sets of 21 super guns on back day. BB.com also has lots of good workout routines for arms.
 
mayneVayne

mayneVayne

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try giving arms there own separate day and superset bis and tris. it worked great to wake my arms up. IE: dumbell curls superset with reverse grip pulldowns - reverse grip preacher curls superset with cable pushdowns etc.... i also try to do three hand positions for bis/tris... ie: regular grip, hammer. and reverse grip everytime i work my arms. worth a try.
 
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