Need new split to hit Bi's harder!

[Ingram]

I’m looking to change up my training split to hit my bi’s harder, I feel they are starting to lag behind the rest of my body. Here’s my current 6 day split:

Day 1 – Legs
Day 2 – Shoulders/Traps/ Abs
Day 3 – Rest
Day 4 – Chest/tri’s/Abs
Day 5 – Back/Bi’s/Abs
Day 6 – Rest

Now here is two quick examples how I could change my routine.

Purposed split #1 ??
Day 1 – Chest/Back/Abs
Day 2 – Shoulders/Traps/Abs
Day 3 – Rest
Day 4 – Bi’s/Tri’s/Abs
Day 5 – Legs
Day 6 - Rest

Purposed split #2 ??
Day 1 – Back/Bi’s/Abs
Day 2 – Chest/tri’s/Abs
Day 3 – Legs
Day 4 – Bi’s/Back/Abs
Day 5 – Shoulders/Traps/Abs
Day 6 – Rest
Day 7 – More rest!

Can anyone think of a split that would work better to hit my Bi’s harder? I'd love to hear many opinions on this. Thanks!

 

[The mann]

i like the #1..i like training arms on a seperate day,i only do back and bi's for a change,mostly stick to bi's/tri's.works great for me.

 

[spkzx9r]

I would say #1 looks good. Here's what works for me.

Day 1 Chest/abs
Day 2 Legs/ calves
Day 3 Rest
Day 4 Back/ tri's/abs
Day 5 Shoulders/ Bi's/abs
Day 6 Rest
Day 7 Rest

It's JMO and you will find what works for you by changing it up, good luck.

 

[big4life]

I change mine up every so often.
Right now I'm doing back and biceps.

 

[ballast]

I like #1.You have one day of direct biceps work and one day of indirect biceps work.One suggestion:On your indirect day(back workout),add a few sets of close-grip supinated chins at the end of your back work.These are great for the bi's, and they hit the lats a bit as well.Then do the traditional exercises on your direct bicep day.I tried one of Poliquin's arm routines a while back and it really helped.It is a superset using two bicep exercises.The first is a basic "mid-range" exercise such as standing bar curls.Rest 10 sec, then follow with a bicep exercise that emphasizes a stretch, like incline dumbell curls.

 

[Ingram]

Thanks for the replies, can anyone think of any disadvantages to working chest/back on the same day. I’ve just never seen anyone do this split before.

 

[ballast]

I can't think of any real disadvantages to working chest and back together.That is the split I follow.One thing I like about it is that it allows me to do antagonistic supersets.For example, I do a set of benches,rest 2 minutes,do a set of chins,rest 2 minutes,then repeat.Works great, as I get double the usual rest time.

 

[Behemoth]

i just love some back/bi's.....

I had always done bi's/tri's.....but for the last while I've been doing back/bi's....and I think that it is the bomb for bi's. Everyone responds differently....But for me that split works the best.

 

[b fold the truth]

Try this...it will kill your bi's.

B True

 

[b fold the truth]

Can even be done in the summer

B True