Workout routine, how often do you work on your biceps / triceps

1chappers

Hi just wondering how often you work on your biceps and triceps in a week. And what sort of workout routine you use. My workout routine is.

MONDAY: chest
TUESDAY: biceps and triceps
WEDNESDAY: one hour bike ride
THURSDAY: legs
FRIDAY: traps and shoulders
SATURDAY: one hour bike ride
SUNDAY: rest

This really has been working well for me and I probably won't be changing it however does anyone work there triceps and biceps more than once a week.

Please share your workout routines. Thanks

aippolito1

Once a week. This is my split (I double/triple up on my weak areas). I train traps every workout.

Monday - back & shoulders
Tuesday - abs/high intensity cardio
Wednesday - chest & rear delts, moderate intensity cardio
Thursday - abs/pull ups/high intensity cardio
Friday - arms & rear delts, moderate intensity cardio
Saturday - rest
Sunday - legs

SonyaCele

i do triceps every Wednesday, after i bench i do about 5 different tricep exercise. I dont do any biceps.

monday - max effort squat,dead and legs
wed - max bench-triceps
fri -dynamic effort squat, dead and legs
sat- dymanic bench, back and shoulders.
i do abs every workout.

this is a powerlifting program.

nordlead2005

Eh, 3x/week for each I guess. I do SL5x5 with pull ups every session. Between Bench, OHP, Row, and Pull ups I hit both biceps and triceps every workout.

If you mean how often do I directly target them, then the answer is 0.

DopeItUp

Pretty much never (with iso/direct work anyway).

jemhh

My program is full body rather than a body part split but on one day I do a few sets of curls and on another day I do a few sets of skullcrushers. The rest of my lifting tends to be compound exercises so those parts are worked more often with those than with isolation exercises.

Hornsby

1 day a week they are the focus. Saturday usually.

skinnyinnotime

Week 1
Monday: Back & biceps. Spinning class in the evening
Tuesday: Chest, shoulders & triceps
Thursday: Legs/glutes & sometimes abs
Friday: Back & triceps

Week 2
Monday: Chest, shoulders & triceps. Spinning class as above
Tuesday: Back & biceps
Thursday: Legs/as above
Friday: Chest, shoulders & triceps

So bascially every other week there are 2 days of the same workout.

erickirb

1chappers wrote: »

Hi just wondering how often you work on your biceps and triceps in a week. And what sort of workout routine you use. My workout routine is.

MONDAY: chest
TUESDAY: biceps and triceps
WEDNESDAY: one hour bike ride
THURSDAY: legs
FRIDAY: traps and shoulders
SATURDAY: one hour bike ride
SUNDAY: rest

This really has been working well for me and I probably won't be changing it however does anyone work there triceps and biceps more than once a week.

Please share your workout routines. Thanks

You don't work you back at all?????
Is this a program you put together? If so I would suggest switching to a tried tested and true program. check out starting strength, stronglifts 5x5, Wendler 5/3/1, or PHUL, all of these would be a better workout then you put together here. Biceps and triceps are a small muscle group that get worked while doing the big lifts and don't requires/deserve their own day, especially where you are skipping a large portion of your back.

I currently do PHUL, was doing 5/3/1 for a time, and before that madcow stronglifts
PHUL goes like:
Day 1: Upper Power
Day 2: Lower Power
Day 3: Off
Day 4: Upper Hypertrophy
Day 5: Lower Hypertrophy

Day 1
Upper Power
Exercise Sets Reps
Barbell Bench Press 3-4 3-5
Incline Dumbbell Bench Press 3-4 6-10
Bent Over Row 3-4 3-5
Lat Pull Down 3-4 6-10
Overhead Press 2-3 5-8
Barbell Curl 2-3 6-10
Skullcrusher 2-3 6-10

Day 2
Lower Power
Exercise Sets Reps
Squat 3-4 3-5
Deadlift 3-4 3-5
Leg Press 3-5 10-15
Leg Curl 3-4 6-10
Calf Exercise 4 6-10

Day 4
Upper Hypertrophy
Exercise Sets Reps
Incline Barbell Bench Press 3-4 8-12
Flat Bench Dumbbell Flye 3-4 8-12
Seated Cable Row 3-4 8-12
One Arm Dumbbell Row 3-4 8-12
Dumbbell Lateral Raise 3-4 8-12
Seated Incline Dumbbell Curl 3-4 8-12
Cable Tricep Extension 3-4 8-12

Day 5
Lower Hypertrophy
Exercise Sets Reps
Front Squat 3-4 8-12
Barbell Lunge 3-4 8-12
Leg Extension 3-4 10-15
Leg Curl 3-4 10-15
Seated Calf Raise 3-4 8-12
Calf Press 3-4 8-12

rileysowner

Never. At this point I don't do any isolation work. They are indirectly worked by Bench, Rows, and Overhead Presses.

FabianRodriguez94

You don't really need to hit either of them because they are worked in the compound lifts and other various workouts. However, I am one of those who actually enjoys hitting these muscle groups as a supplemental work out. Not dedicating a whole day to them or anything, but just a few extra lifts. Usually I'll add in biceps on back day and triceps on chest day.

ASKyle

Probably once a week- I rotate through chest/triceps, back/biceps and legs.

cwolfman13

1chappers wrote: »

Hi just wondering how often you work on your biceps and triceps in a week. And what sort of workout routine you use. My workout routine is.

MONDAY: chest
TUESDAY: biceps and triceps
WEDNESDAY: one hour bike ride
THURSDAY: legs
FRIDAY: traps and shoulders
SATURDAY: one hour bike ride
SUNDAY: rest

This really has been working well for me and I probably won't be changing it however does anyone work there triceps and biceps more than once a week.

Please share your workout routines. Thanks

Personally, I think having an actual biceps and triceps day is a waste of training time. They can be incorporated into other days as they aren't a major muscle group. Also, I don't see any back work...don't neglect your posterior chain.

Where are you getting this split?

Michael190lbs

I do one long set for biceps after my back workout its a 30lb dumbell I do as many as I can with one arm then switch to the other about 5 times no rest when I can't do any more I'm done I would guess 5 minutes? Triceps I hit a speed bag twice a week my triceps are way out of proportion HUGE!!!

middlehaitch

X3 a week using All Pro.

Cheers, h.

ROBOTFOOD

Maybe 1x/wk as an accessory.
Currently on Smolov JR powerlifting program for bench. I squat 1-2x/wk, and dead 1-2x/wk.

arditarose

Twice per week, one on a power/strength day and once on a hypertrophy day. Skullcrusherz and barbell bicep curls on power, dumbbell curls and cable tricep extension on hypertrophy day

Willbenchforcupcakes

4-6 times a week for triceps, 1-2 times a week for biceps. I am a bencher though so strength and power in my bench concerns me more than aesthetics.

Can't deny that the triceps look pretty sweet though -

https://instagram.com/p/9iz2bfDL6V/embed/

timmax85

Sundays, Tuesdays and Thursdays I work Bis and Tris. (also shoulders, back, chest, forearms and cardio) Sp yeah I guess the whole upper body. lol

Monday, Wednesday and Friday I use body weight for lower body (squats, lunges, calf rises) and yoga/light cardio

Rest on Saturday.

mjwarbeck

I work on a three day cycle so potentially 2 or 3 times a week.

mike_bold

twice a week, when I DL, row, do chin ups, press and bench. I haven't done an isolation exercise on bis and tris for over 10 years.

Gisel2015

Twice a week. My compound lifts are not very "heavy" so I need, cherish and love isolation exercises, specially arm workouts. They are more fun than just doing compounds.

ltworide

I very seldom work biceps or triceps. I mostly use compound lifts using free weights, bodyweight, cables/bands. Currently my primary focus is rebasing strength for front squats, pull-ups and military presses. I strength train 3 times/week rotating between sets/reps of 6x3, 5x5 & 5x5 (power @60%1RM). I also take classes in Krav Maga 3 days/week.

rybo

No direct Bi/tri work. Oh if I only knew in my 20's what I know now. I'd have trained a lot differently and wasted a lot less time with better results.

LolBroScience

1-2 accessory exercises, 1-2x a week on top of Bench, OHP.

1chappers

Here's a picture of my routine for the week, it's one I found on the Internet and printed off as a large poster. As for back exercises there in with my Friday's trap and shoulder day. Please let me know what you think about this workout plan

1chappers

sijomial

1chappers wrote: »

does anyone work their triceps and biceps more than once a week.

Three times a week I guess but I very rarely do any isolation work apart from abs/core to manage my back condition and delt work as an accessory as I tend to get very "coke bottle shoulder" shaped.

Routine tends to be based around 6 compound lifts, most frequently 3 push and 3 pull upper body.
Done in a pyramid style decreasing reps / increasing weight, often to 3RM. This is something I've found over the years minimises my chance of injury.
Don't do a lot of weights work on legs as they get their work from cycling (plus knee/back injuries rule out a lot of heavy leg work.)

As you can tell my routine is very personal according to my particular goals and restrictions.

Michael190lbs

Took these off my IG sorry about quality I do agree with Rybo arms will follow suit with a great routine..

jemhh

1chappers wrote: »

Are you Australian?

LolBroScience

1chappers wrote: »

I think it's upside down