anyone have a good program for arms 2/week

[MrRTTB]

Need to try to work on my arms twice per week, anyone who do this? please post me your program

 

[gymtime]

Why twice a week? And are you on or off of a cycle now?

 

[MrRTTB]

On a cycle, will do them 2 per week for 3 weeks, then off for 1 week. My arms last cycle started growing first when I added in one extra day, some need less and I've tried that, It seems I need more. So please gimme a program for arms 2 times per week. I will probably stick with working Biceps after back mon, and triceps after chest tue, and then work them hard on fri and then 2 days off, then on the monday start with legs, tue back/bic, wedn chest tri and so on..

 

[gymtime]

I'd reverse that. Doing bis after back day (or tris after chest day) is borderline redundant, since so much of those compound movements involve bis and tris. So I'd do bis after chest night etc...

As for your bi workout, to me, there is precious little variation in bicep movents. They're all basically curls once you get down to it. So if I were you, I'd pick two bi excercises for one day, then two different ones for the next bi day, and do my normal set/rep range.

 

[TheOak84]

I do biceps twice a week and triceps once a week.

currently i do

Tuesday

heavy cheat curls 5x5
hammer curls 3x10


Friday (after back)

strict barbell curls 3x10 (no swinging at all)
Db curls x1 - i use a little trick some guy taught me

i take the db's in each hand and do 5 reps with my right arm, 5 reps with my left arm, then 4 reps with my right arm, 4 reps with the left arm etc.. all the way to 1 rep.. its killer and intense, try it out.

one arm cable curls x1 - drop set usually 6-8 reps per drop set

example:

50x8
40x8
30x8
20x8

tuesday bicep routine takes out 20 min fridays takes about 10-12 mins. i got awesome results in both size and strenght from this


also, ever 8 week i change it to triceps twice a week and biceps once a week. if u want a tricep routine, ill give ya one

 

[birdlegs]

i do bis and tris 2x a week....try chest tri then back bi another day...and then kill em both on tri bi day....or u could do chest bi, back tri, tri bi.....whatever works for u....im like u...i lose strength and size if they arent done 2x a week