The intensity has a roof. And when you've reached it, it's time to try another approach, like increasing the training frequency of your arm. With an intermediate or advanced training division of less than 5-6 days, you can easily train your biceps and triceps, small muscle groups that recover fairly quickly, twice a week.
No, this approach will not work indefinitely. But over the course of six weeks, it's a simple way to add volume to add the added size where other approaches have come short!
The answer is a division like this, which builds 48 hours between the workouts for the push and pull-day muscles, allowing ample recovery time.
Day 1: Chest
Day 2: back, biceps
Day 3: Shoulders, Triceps
Day 4: Legs
Day 5: Biceps, Triceps
Day 6: Rest
Day 7: Rest
Biceps:
Triceps:
Get that Blow Arms!
No, this approach will not work indefinitely. But over the course of six weeks, it's a simple way to add volume to add the added size where other approaches have come short!
The answer is a division like this, which builds 48 hours between the workouts for the push and pull-day muscles, allowing ample recovery time.
Blow Your Arms Up Workout
Day 1: Chest
Day 2: back, biceps
Day 3: Shoulders, Triceps
Day 4: Legs
Day 5: Biceps, Triceps
Day 6: Rest
Day 7: Rest
Biceps:
1-BARBELL CURL
2-INCLINE DUMBBELL CURL
3-EZ-BAR PREACHER CURL
THE BIGGER ARMS FOR TWO WORKS
These games are not warm-up games; Do as many as you need, but never carry the warm-up set to muscle failure. Take all sets of work to muscle failure.
Triceps:
1-TRICEPS PUSH-DOWN
2-INCLINE BARBELL TRICEPS
3-CABLE ROPE OVERHEAD TRICEPS
Get that Blow Arms!
