Alternatives?

[W13NY]

I always seem to be too fatigued by the end of a back workout to give my biceps enough focus and the same thing with triceps from chest. Should I have an arms day along with my other days or maybe do Shoulders/Tris and Legs/Bis. What seems to be the best alternative?

[Rodja]

What's your current routine for said groups? They generally don't need as much attention as you think they do as they are secondary muscles.

[W13NY]

Back/Bis (currently)

Rack Deads 3 Sets with 2 Warmups
BB Rows 3 Sets
Wide Grip Pullups 4 Sets
DB Rows 3 Sets
Reverse Pulldowns 3 Sets

BB Curls 3 Sets with 1 Warmup
Hammers 3 Sets
Preachers 3 Sets


Chest/Tris
Flat BB 3 Sets with 2 Warmups
Incline DB 3 Sets
DB Flys 3 Sets
Decline 2 Sets

Close Grip Bench 3 Sets with 1 Warmup
Dips 3 Sets
Overhead Rope Extensions 3 Sets

[Rodja]

Reduce the volume and add in a small session where you make up the volume. Increased frequency over volume, IMO.

[Doss]

I train bis with back, and chest with tris, but also hit arms after shoulders.

On back/bi or chest/tri days where the arm muscle is already pre-exhausted I usually train with higher volume. It's hard to do heavy, heavy curls after rowing your ass off, so I get done with back and then do 5-7 sets with 12-20 reps for the bicep. Same applies for triceps following chest.

On shoulders day, though, I train arms heavy. 6-8 reps generally and between the two sessions per week my arms are right where I want them. (Okay, they could always be bigger haha)

Try it out!

[schroedes]

I train bis with back, and chest with tris, but also hit arms after shoulders.

On back/bi or chest/tri days where the arm muscle is already pre-exhausted I usually train with higher volume. It's hard to do heavy, heavy curls after rowing your ass off, so I get done with back and then do 5-7 sets with 12-20 reps for the bicep. Same applies for triceps following chest.

On shoulders day, though, I train arms heavy. 6-8 reps generally and between the two sessions per week my arms are right where I want them. (Okay, they could always be bigger haha)

Try it out!

I second this

[CountryLiftin]

Throw in arms every other cycle through your lifts. I like doing little accessory days because otherwise I feel like my body is falling apart from overworking. A lot of guys actually overtrain their biceps especially so you want to lookout for that.

[MrChocoLate]

I train calfs with back and biceps with shoulders so i have much energy.And legs always alone.