Lagging Arms, Help on New Routine - AnabolicMinds.com

Lagging Arms, Help on New Routine

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    fbxdan's Avatar
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    Lagging Arms, Help on New Routine


    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

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    CNorris's Avatar
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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.
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    mayneVayne's Avatar
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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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