For those who train bi's+tri's on the same day....

[tzan]

.....do you prefer to do all bicep exercises first then all tricep exercises(or vice versa), or do you like to switch from set to set(ex.-3 sets barbell curls then 3 sets dips then 3 sets preacher curls, etc......)?

 

[TxRugby_8]

Here's what my routine looked like when i trained them together.

Close Grip Bench - 5x5 (hvy)
Barbell Curls - 5x5 (hvy)

Preacher Curls
Skull Crushers

Hammer Curls
Kickbacks

Superset 5 sets
Triceps Pushdowns
Concentration Curls or Rope Curls

 

[Tarheel]

I would do 3 to 4 sets of one bicep exercise, then 3 to 4 sets of one tricep lift. And keep going on that way. At the end, I would do my forearm work.

 

[gettinlarger]

When I worked them together, I did tris first, then bis.

 

[JG1]

I've been working bi's/tri's together for a long time and love it. What works best for me is to do them in compound sets, meaning one set of tri's, rest a minute, one set of bi's, rest a minute, set of tri's, etc . Killer pump by doing them this way. I usualy rest about 45-60 seconds between sets.

 

[DrBones]

I alternate back and forth

 

[needsize]

I superset back and forth between bis and tris, with 1 - 1 1/2 minutes rest between sets. This approach has put the last 2" on my arms

 

[WarriorPL]

Supersetting back and forth is the way to go for best results IMO.

 

[SAGAT]

tris first, then bis. when i do bis first they tend to 'get in the way' when i'm doing tris because of the pump.

 

[Legion Kreinak2]

My bis are my weak point so I usually train them first. I might try tris first now, just for the hell of it.

Correct me if I'm wrong but, shorter rest periods and less sets (6-7) for arms because they're smaller muscle groups, right? Whereas, longer rest periods and more sets (8-9) for legs and back?