Hello everybody. I was wondering if it would be a good idea to work biceps and triceps on two different days, like biceps monday, triceps tuesday.
Post the rest of your workout.
what are your goals, stats, experience and present routine??
Every time I work out i do two body parts. I have two different workout routines per bodypart. An example could be chest and shoulder: Workout #1 Chest: Flat bench press, dumbell bench press/ dumbell fly superset, pectoral fly machine. Shoulders: Dumbbell press, military press, upright rows, lateral raises.
Workout #2 Incline press, incline dumbell press, decline press, decline dumbell press.
Shoulders: Dumbell raises, behind head bar press, bent over laterals, dumbell press.
I dont always do my shoulder exercises in that order, but the chest section is in the order i do it. The next chest workout i do, i will try some new cable exercises i learned, to add more variety because i am getting more and more used to my current routine.
As for experience, i have only been doing consistent and dedicated work for five months. I am making progress, but I believe I might have hit my plateau, so im trying new things.
I also have trouble working out certain areas, such as biceps and shoulders. My workouts always suck on those. I cant find the right weight or the right way to organize my sets for biceps, and shoulders are just hard to fight through the pain. Everything else is coming along better though.
Biceps #1: dumbell curls, hammer curls, bar curls, preacher curls
Biceps #2: Concentration curls, reverse curls, reverse preacher curls, incline curls.
Triceps #1: Seated tricep press, bench dips, reverse grip pushdown, kickbacks
Triceps #2: Bar dips, behind head dumbell press, crossface superset with behind head single dumbell (Lay down arm at 90 degrees across neck and psuh up and back, stand up dumbell behind head push up and back, one arm at a time.
Back: Im experimenting with a back routine right now, i dont have a consistent exercise program, but i mix and match certain exercises like rows with lat pull down, deadlift, good morning, seated row chin ups.
Legs: Squats superset with leg press, leg extensions, lunges
Forearms: triset reverse curl, wrist curl, overhand wrist curl
Calves: no definite regime
You have pain in your shoulders?
You need to start thinking in reverse. You're putting all your thought into chest and shoulders with legs and back as an afterthought. Think more about legs and back and less about chest and shoulders.
But the BIGGEST thing is to STOP thinking of your body as a collection of parts that you need to annihilate. Instead of thinking about the movements making your body better, think about making your body better at the movements. The side effect, if your diet and behaviour is right, will be a better body.
Pick multijoint compound movements do 2 to 3 sets of 5 to 8 and progress by adding weight or reps (or sets) on at least a weekly basis but probably a workout to workout basis. Use a fullbody or a split with a much higher frequency such as an upper/lower.
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