Need arm workout advice

[joe d]

What kind of program do you suggest? Right now I'm lifting 3 days a week and 30-45 mins of hiit running 3x per week. I like to goto the gym often, helps relieve stress.

if you like going often id suggest a 4 or 5 day split.

 

[ExtraMile]

just a thought but iv thought about what i would do as a bodybuilder and i thought i would probably do this which worked out to be roughly a 5 day split as i would do it two days on one day off

chest, tri's
deads, calves, hams
-rest-
back (no deads), bi's
shoulders, calves
-rest-
quads, abs

just a thought its pretty personal though I came up with it myself so you might not like it

 

[the_alcatraz]

just a thought but iv thought about what i would do as a bodybuilder and i thought i would probably do this which worked out to be roughly a 5 day split as i would do it two days on one day off

chest, tri's
deads, calves, hams
-rest-
back (no deads), bi's
shoulders, calves
-rest-
quads, abs

just a thought its pretty personal though I came up with it myself so you might not like it

Not a bad idea...but I need emphasis on arms lol

 

[ExtraMile]

Not a bad idea...but I need emphasis on arms lol

sorry bro I wasnt really directing it at anyone in particular just putting another idea out there

 

[jesse_01]

if you like going often id suggest a 4 or 5 day split.

I will take a look around the net and see what I can come up with. Thanks.

 

[joe d]

I will take a look around the net and see what I can come up with. Thanks.

ive been such a fan of the 3 day split for so long i couldnt tell you one off the top of my head. just make sure eack day starts with a big heavy lift if its leg day squat, if its chest bench, shoulders ohp, back deads, ect. get 3-6 sets in of your big lift then move on.

 

[jesse_01]

3-6 sets of 5 working reps? I was thinking of doing a 5 day split like so.

Day 1 Legs
Squat
Leg Ext
Leg Curl
Calf

Day 2 Chest
Bench
Incline
Decline
Pec Deck Flys
BB Pullover

Day 3 Back
Deadlift
BB Row
Back Ext
Chin Up

Day 4 Shoulder
Shoulder Press
Lateral Raise
Front Raise
High-Pulley Lateral Extension

Day 5 Arms,Abs
BB Curls
Reverse BB Curls
BB Skull Crusher
Dips
Hanging Leg Raise

 

[joe d]

3-6 sets of 5 working reps? I was thinking of doing a 5 day split like so.

Day 1 Legs
Squat
Leg Ext
Leg Curl
Calf

Day 2 Chest
Bench
Incline
Decline
Pec Deck Flys
BB Pullover

day 3 off

Day 4 Back
Deadlift
BB Row
Back Ext
Chin Up

Day 5 Shoulder
Shoulder Press
Lateral Raise
Front Raise
High-Pulley Lateral Extension

Day 6 Arms,Abs
BB Curls
Reverse BB Curls
BB Skull Crusher
Dips
Hanging Leg Raise

this doesnt look to bad. it may work well for you. try it out for a while. if anything is still lagging after a month or so then you are either under or overtraining. or your just not eating enough. i have come across some that developed some areas and not others that straightened out just by adding food to their diet.

 

[jesse_01]

Cool, I will give it a shot for awhile. Thanks for all the advice everyone.

 

[Dogfox]

also joe, u need to grace the world with a pic of your gargantuan self one day