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Alternatives?

W13NY

New member
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?
 
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.
 
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
 
Reduce the volume and add in a small session where you make up the volume. Increased frequency over volume, IMO.
 
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!
 
Doss said:
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!
Click to expand...

I second this
 
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.
 
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