Workout routine, how often do you work on your biceps / triceps
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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.0
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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.0
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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.0
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1-2 accessory exercises, 1-2x a week on top of Bench, OHP.0
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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 plan0
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does anyone work their triceps and biceps more than once a week.
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.
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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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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.0 -
Once a week:
M: Chest/abs
T: Back/Legs
W: Shoulders/abs
T: Tri's/Legs
F: Bi's/abs0 -
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.0 -
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.0 -
Haha sorry I don't know why that come upside down0
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