arms and body

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    2noob's Avatar
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    arms and body


    I do tris the same day as my chest and bis the same day as my back. After i do chest/back my tris/bis fails quickly and i cannot lift heavy for tri/bi exercises. The question is, is it more effective to combine arms with chest and back or instead have an arms day when i concentrate on bis and tris?

    For example this is what i do for chest and tris:
    flat BB bench 3 sets
    incline DB bench 3 sets
    weighted Wide grip dips 3 sets
    cable cross over 3 sets
    close grip dip 3 sets
    close grip bench 3 sets
    skull crusher 3 sets

    if i dont do them on the same day i can do a lot more heavier for the tris but when i do them on the same day, i can only lift light and fail easy.

    any solutions?

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    nsr54's Avatar
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    I've tried it many different ways, i feel that i can make more noticeable gains working the body parts as follows......

    Chest/Bis
    Tris/Shoulders/Forearms
    Back/Abs
    Legs

    but everyone's anatomy is different there everyone responds differently. if i were you, i'd try switching it from Chest and Tris to Chest and Bi's. Leaving Tris and Back.
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    smoundzou's Avatar
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    I think you just answered your own question and don't realize it.. If you're working Tri's with Chest and Bi's with Back.. Both Bi's and Tri's are getting hammered.. thus why you don't have the strength to work them much more. Looking at your chest/Tri routine below... way too much stuff..

    If you're a beginner and from your name I'll assume you are.. Here's a much better Chest / Tri routine

    1 Warmup set
    3-4 working sets

    Flat Bench
    Incline Bench
    Incline Flyes
    Weighted Bench Dips/ Weighted Dips or Skull Crushers.


    One execise for tri's is all you need.. they're getting hammered with all the bench work you're doing.


    Quote Originally Posted by 2noob View Post
    I do tris the same day as my chest and bis the same day as my back. After i do chest/back my tris/bis fails quickly and i cannot lift heavy for tri/bi exercises. The question is, is it more effective to combine arms with chest and back or instead have an arms day when i concentrate on bis and tris?

    For example this is what i do for chest and tris:
    flat BB bench 3 sets
    incline DB bench 3 sets
    weighted Wide grip dips 3 sets
    cable cross over 3 sets
    close grip dip 3 sets
    close grip bench 3 sets
    skull crusher 3 sets

    if i dont do them on the same day i can do a lot more heavier for the tris but when i do them on the same day, i can only lift light and fail easy.

    any solutions?
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