Please crituqe my arms workout

[econanalyst]

Hi,
Could you please look over my routine and lemme know if I should add/drop any exercises. And if I have them in a good order

Straight Bar Curl
Preacher Curls
Hammer Curls
Close-Grip Bench Press
Deep French Presses
Reverse 1-arm Pushdowns
Tricep Extensions

 

[econanalyst]

sorry, I forgot to add in dumbbel curls b/n straight bar curls and preacher curls.

 

[maxellyz]

i don't like to do bis and tris on the same day but i think this looks pretty good

 

[WarriorPL]

yeah bis and tris on the same day is a no no

~WizKid

 

[Gymbob]

I think i makes sense to train tris after chest and bis after back, this way the muscles are pre-exhausted and your dont have to do any warm up sets.

 

[Franco]

Too much volume for bi's and tri's

Try 2 sets of barbell curls
1 set of hammer curls

2 sets of french presses
1-2 sets of close grip bench

 

[flex4life]

a big guy in the gym told me back when I first started training...
"Working bi's & tri's the same day is like sleeping with 2 people at once- one of 'em is gonna get cheated."

 

[goahead]

Therefore I slice the Bi-Tri workout....


3 sets tri exercise
3 sets biceps exercise
3 sets tri exercise
3 sets biceps exercise
etc...

 

[maxellyz]

I think I makes sense to train tris after chest and bis after back, this way the muscles are pre-exhausted and your don't have to do any warm up sets.

Exactly

 

[slowmo214]

I call bullshit on that. Bis/tris is an exellent combination. Obviously, there will always be individual differences in what works and what doesn't, but generally speaking, back/bis is no good. Like you guys said, the back training will have the bis pre-exhausted so you cannot maximally load them when it's time to do bis. Also, bis are a small muscle group and it would be optimal to stress them more than once a week. By separating back and biceps you get in essence 2 bicep workouts a week (that is, if your training cycle is 7 days). I also believe in the POF (points of flexion) method of training:
For instance, do
-----------------------------------------------------------
*2 sets of straight bar curls 8-10
*1 set Incline DB curls 8-10
*2 sets Incline DB hammer curls 8-10
*1 set Cable flexion 8-10 ( I don't know the proper name for this), you stand between 2 cable attachments, kinda like doing cable crossovers, except in this exercise you're supposed to be upright. Grab the upper cable handles, and flex your arms bringing them close to your head, kinda like doing a double bicep pose. Hold the peak contraction.
-------------------------------------------------------------
In the barbell curl, maximum stress is on the mid point of the positive phase, when your arms are at a 90 degree angle to the ground.
Then next come the incline streching movements, which exert maximum stress during lowest part of the lift . Finally, in the contraction movement, maximum stress is at the end of the positive phase. So the routine has
-Mid point maximum stress
-Lowest point maximum stress
-Highest point maximum stress

You can use the POF principles with any body part, ie. for triceps you'd do close grip bench for midpoint, behind the head extensions for stretch and rope press downs for highest point & contraction. Keep in mind the low volume is meant for drug free athletes. I believe GENETIKING is also a POF follower.

 

[primetime21]

i have been doing bis and tris together for a while now. Why would it be bad to work them together? Igo back and forth between bi and tri exercizes. I dont like to do bis or tris with chest or back because if i do chest or back first then i am tiring out my arms and cant go as heavy, and if i do bis or tris before doing chest or back then my arms will be too tired to go heavy on back. These are one of those things that dont seem to have much science behind them. Probably just personal preference more than a rule.

 

[Edu]

If you train one time pew week, I agree separete bi, of back, but if you train 2 times per week each muscle ou can get overtrainig like
chest and biceps
back and triceps

you work biceps in day 1 and in day 2 you work back it can be a overtraining.

 

[latinmuscle]

Wouldn't working tri's after chest exhaust the tri's which is a smaller muscle. Hence fatiguing the tri before it's time. Same goes with bi's after back?
Explain please.

 

[blood_drinker]

chest tris
and back bis are my favorite.

they work and prevent overtraining

 

[chiefwiggum]

Supersets

You've listed some good exercises but you might want to try supersetting one bi, one tri exercise. Do this for the six exercises you listed. Don't go to failure until the last set of each one and try to keep your reps b/t 8-10. I don't know but it makes for a superworkout every once inawhile. Don't do it evrey week.

Wiggum

 

[Yellowbomber]

in my opinion you just don't make enough sets to really make'em grow.

WHERE IN THE NAME OF GOD HAVE THE GOOD OLD DAYS GONE???