nulli secundus

hi all,

got some really good info from a previous posts on here so thanks.

another questian- need to add some size to my arms at the minute i love hitting all the major muscles legs, back, chest, shoulders but i also do isolation on my biceps and triceps
shall i scrap the isolation and just stick to the compound exsersizes ?

monday-chest/triceps

flat bench 3 sets 6-8 reps
incline as above
decline as above

or dunbell flies, dips, dunbell presses flat/decline etc

close grip bench press 3 sets 6-8 reps
skull crushers 3 sets 6-8 reps
kickbacks 3 sets 6-8 reps

or cable ext, bench dips,

weds-legs/biceps

barbell squats 4 sets 10 reps
hamstrings done on machine as above
calfs 3 sets 10 reps

or lunges, leg ext machine

barbell curls 3 sets 6-8 reps
hammer curls as above
incline dunbell curls as above

or machine curls,


friday-back/shoulders

bent over rows 3 sets 6-8 reps
Bench Pull as above
Close Grip Chins weight assisted on machine as above

or One arm dumbbell rows Wide Grip Chins

military press 3 sets 6-8 reps
shrugs as above
upright rows as above

or Arnolds D'bell, Shoulder Press, Front Raises, Lateral Raises

i will do light cardio on the tues and thurs

nothing sat or sun

my diet i have taken from some info posted from u guys


any advice would be good guys

thanks

nulli secundus

Ironball

I'd scrap the kickbacks and just do skull crushers and the cgbp's for triceps. 9 sets maybe a little much depending on how long youve been training,frequency,diet etc.
Biceps look ok to me though. I don't think you are doing any isolation exercises for biceps. Again 9 sets maybe too much. Just depends how you feel.
I have found that my biceps have got better lately by doing more reps. 8-10. Experimentation is the key. Keep on the compounds for mass though.
Maybe try some preacher curls for biceps.

samurai69

YES (in short)

Also agree with Ironball, less sets and Close grip bench presses

nulli secundus

right will try dropping a couple of sets,

i find i get a really good burn from the kickbacks tho,

would love to do preacher curls but the gym doesn't have the facilities,

thanks guys

nulli

samurai69

Do the preachers off the back of an incline bench

nulli secundus

would it matter that the back of the bench is quite thin this meanins i would have to do a close grip preacher curl does that matter

nulli

samurai69

You could dp trhem one armed, with a dumbell (just noticed typing, going through my russian phase) LOL

Ironball

Agree.one armed preacher curls are good i find.