Help with new routine

cg123

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I am 17 and have been lifting for a while. I used to do 3 day split with chest tri. Back bi. And shoulders legs. Then I started a 2 month program thing at this gym with my friends that was a different mixed 3 day split. I want bulk up and gain muscle mass but mostly get bigger arms and toned. Please help. Thanks
 
Doss

Doss

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I've been experimenting with what I call Split Volume Training. The idea is for whatever bodypart you're going to train, you do 2 primary exercises with as much weight as possible for low reps (6-8) to build strength, and then do two or three supplementary exercises with higher volume for hypertrophy and growth.

For example:

Chest

Incline Press 3 sets of 6-8
Weighted Dips 3 sets of 6-8
Flies 3 sets of 12
Crossovers 3 sets of 12

Once you get so that you can finish all 8/12 reps for 3 sets add 5 lbs and repeat. It's worked well for me, and it might work for you. Give it a thought.
 

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