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

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  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Every other week if that.

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  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    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
    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
    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
    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.
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  • 1chappers
    1chappers Posts: 23 Member
    Haha sorry I don't know why that come upside down
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