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ahhk cheers ill look into it
another question, a lot of people say ah there's no need to do arms more than once a week, as in a exercises dedicated to arms etc... but is there any disadvantage in doing them more than once? i say this because having only ever done my previous routine which involved doing body parts 2-3 times a week, im a bit hesitant if once a week is enough

Every time you're doing a pulling or pushing movement, you're working your arms. At the end of a chest/shoulder workout, you can do some accessory stuff like triceps extensions or dips. And at the end of back day, you can do some curls. That should be plenty. If you want to add an arm day, go ahead... I will never have one because I think they're useless. That's my opinion.

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hmmm i see your point and i understand arms get worked out through push/pull movements etc. so you don't do any primary arm workouts? wow interesting... question still remains, what u guys reckon on doing them twice a week instead of once, primary arm exercises that is? is it not giving them enough time to recover and doing more harm then good or wa?

Mon-back,tri`s
Tues-chest,bi`s
Wen-legs,shoulders
Thu-back.tri`s
Fri-chest,bi`s
Jut keep training

With a lot of routines (I almost dared to say most), the training frequency will leave you hitting your arms at least twice a week. DFT 5x5 for example will hit your arms three times a week.

That makes absolutely no sense to me...in the world. Can you explain your rational?

How else would you get your beach body?

If you are going to do a split like that its usually

back and bis
chest and tris

This is because alot of the exercises you do hit those groups in those pairs anyways.

IE

Bench Press --> Chest and Tris

Back and Bis --> Most forms of rowing

IronWorker

The perfect push up or a bowflex, duh!

^