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Workout routine, how often do you work on your biceps / triceps
1chappers
Posts: 23 Member
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
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
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Replies
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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 - legs0 -
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.0 -
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 0.0 -
Pretty much never (with iso/direct work anyway).0
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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.0
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1 day a week they are the focus. Saturday usually.0
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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.0 -
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 8-120 -
Never. At this point I don't do any isolation work. They are indirectly worked by Bench, Rows, and Overhead Presses.0
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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.0
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Probably once a week- I rotate through chest/triceps, back/biceps and legs.0
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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?0 -
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!!!0
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X3 a week using All Pro.
Cheers, h.0 -
Maybe 1x/wk as an accessory.
Currently on Smolov JR powerlifting program for bench. I squat 1-2x/wk, and dead 1-2x/wk.0 -
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
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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 -
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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.0 -
I work on a three day cycle so potentially 2 or 3 times a week.
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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.0
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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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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.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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