Do you have 1 day which is purely back and another day which is purely arm?
Or do you do back and bicep (and inevitably forearms) on the same day and leave triceps for a different day?

I currently have a back day and an arm day but I have trouble growing my biceps.

I wondered if it might be worth trying to combine biceps with back ie. Do several sets of EZ bar curls and hammer curls to failure to start the session so that the biceps have already been exhausted before moving onto compound exercises that will use both the back and biceps like chin ups and rows etc so even then the biceps are still working and so now is the back. And finish of the back with deadlifts and farmers carries.

Which would of course hit the forearms and then I might as well finish off with some direct forearm work.

Then I would have trained back, biceps and forearms in one session through compound exercises leaving triceps for another day.


Do you think this would be a good idea?

ie

Bicep:
EZ bar curls
hammer curls (plus brachialis)

Bicep and back:
weighted chin ups
barbell row or 1 arm dumbell row

back and forearms:
weighted pull up
deadlift
farmers carries

Forearms:
resistance band wrist curls (just to finish off)

Honestly I think that you sacrifice alot of your back workout if you do Bis first, but you do not lose alot from your Bi workout if you do back first. Forearms are extremely stubborn, but they recover fairly quickly and you can probably work them every other day.

I do back and biceps on the same day and I do chest and triceps on the same day.

Unless you lift 5 days a week, you should do back and bicepts on the same day. When I was bodybuilding, my workout schedule was just lifting with the weekend to run and rest. Now my workout schedule is this during the off season of rugby:

Day 1:
Pushups
Armstrong Pullup Program
3 mile run

Day 2:
Pushups
Armstrong Pullup Program
Back and Biceps

Day 3:
Pushups
Armstrong Pullup Program
10-20-30 interval run

Day 4:
Pushups
Armstrong Pullup Program
Chest and Triceps

Day 5:
Pushups
Armstrong Pullup Program
10-20-30 interval run

The Armstrong program can be found here: http://armstrongpullupprogram.com/
The 10-20-30 is just sprint 10 seconds, run 20, then jog 30 for 5 minutes. Then take a 2 minute break. Repeat for 3-4 sets.

I hope this helps someone.

During the rugby season I have rugby 6 days a week (sometimes even 7). I will only lift twice a week.

And when I was body building you would spend a day on chest, a day on back, a day on triceps, and a day on biceps. The last day would be legs and core.

Good luck!

_________________
Previously Rugby7

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MY PUA Journey (2015): the-342-journal-vol-2-rugby7-vt187356.html
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