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

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  • Gisel2015
    Gisel2015 Posts: 4,147 Member
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    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
    ltworide Posts: 342 Member
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    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
    rybo Posts: 5,424 Member
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    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
    LolBroScience Posts: 4,537 Member
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    1-2 accessory exercises, 1-2x a week on top of Bench, OHP.
  • 1chappers
    1chappers Posts: 23 Member
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    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
    1chappers Posts: 23 Member
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    ey5pdvjyw27a.jpg
  • sijomial
    sijomial Posts: 19,811 Member
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    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
    Michael190lbs Posts: 1,510 Member
    edited January 2016
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    Took these off my IG sorry about quality I do agree with Rybo arms will follow suit with a great routine..


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  • jemhh
    jemhh Posts: 14,261 Member
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    1chappers wrote: »
    ey5pdvjyw27a.jpg

    Are you Australian?
  • LolBroScience
    LolBroScience Posts: 4,537 Member
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    1chappers wrote: »
    ey5pdvjyw27a.jpg

    I think it's upside down
  • ninerbuff
    ninerbuff Posts: 48,693 Member
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    Every other week if that.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
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    I'm doing a variation of PHAT right now. I took the guts of the program and made it my own.

    Monday - Glutes/Hamstrings Power
    Tuesday - Upper Power (includes one bicep isolation movement)
    Wednesday - Quads/Calves Power
    Thursday - Back/Shoulder Hypertrophy
    Friday - Lower Hypertrophy
    Saturday - Chest/Arms Hypertrophy (includes three bicep isolation movements)
    Sunday - Rest

    I basically do lower, upper, lower, upper, lower, upper. So, I work biceps twice a week, but moreso on one day than the other.
  • mean_and_lean
    mean_and_lean Posts: 164 Member
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    Once a week:

    M: Chest/abs
    T: Back/Legs
    W: Shoulders/abs
    T: Tri's/Legs
    F: Bi's/abs
  • jimmmer
    jimmmer Posts: 3,515 Member
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    I get mine incidentally through compounds, like many others probably do.

    Can't say it's much of a priority for me though - if I thought something like tricep strength was limiting my bench or overhead work, for example, then I'd probably step up my game on them with some direct work if something like close-grip wasn't working.
  • CasperNaegle
    CasperNaegle Posts: 936 Member
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    I focus on upper body and arms one day a week, but as other have said if you do compound lifting you will be working multiple parts of your body all the time. We lift heavy to hypertrophy on virtually everything.


    Friday: Shoulders
    Saturday: Upper Body and arms
    Sunday: Legs
    Monday and Tuesday rest or some cardio
    Wednesday: Chest
    Thursday: Back

    We scatter core and calves in with the other workouts as well.
  • 1chappers
    1chappers Posts: 23 Member
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    Haha sorry I don't know why that come upside down

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