Hello Anoops and others,

Please give me a nice 3 day split,actually want to concentrate on the biceps and the triceps thats y i do these exercise separately

Below are the workout

DAY1
FLAT BENCH PRESS
INCLINE BENCH PRES
DECLINE DUMBBELL PRESS
CHEST PRESS

DAY2
SQUAT
OVERHEAD PRESS
DUMBELL SHRUG

DAY3
BARBELL CURL
PREACHER CURL
MACHINE PULL DOWN FOR TRICEPS

Monday - Chest/Back
Tuesday - off
Wednesday - Legs
Thursday - off
Friday - Shoulders/Arms
Saturday - off
Sunday - off

Monday - Chest/Biceps
Tuesday - off
Wednesday - Shoulders/Legs
Thursday - off
Friday - Back/Triceps
Saturday - off
Sunday - off

Monday - Chest/Triceps
Tuesday - Back/Biceps
Wednesday - off
Thursday - Shoulders
Friday - Legs
Saturday - off
Sunday - off

Below is copy paste information from other website..

One rule when making weightlifting workout programs is to make sure to split it so that you aren’t overtraining. Doing chest on Monday, then triceps on Tuesday, then shoulders on Wednesday will overtrain your triceps. Why? Because just about every chest and shoulder exercise works the triceps secondary. And almost every back exercise works the biceps secondary. So, you would need to do 1 of 3 things when making your workout routines and splits:

1) Work chest, triceps and shoulders on the same day, and biceps and back on the same day so that it’s ok if the secondary muscles get worked that day, because your doing them anyway.
2) Separate those muscles that work a secondary muscle so that they are far enough apart not to overtrain you. For example, do Chest Monday, triceps on Wednesdays, and shoulders Friday… and biceps Monday with chest, and back Wednesday or Friday.
3) This is personally what I prefer, and do myself. Do chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday.

Real study that checks the dependency of growth from frequency, volume and intensity has found that optimal frequency for muscle load will be every 3-5 days and for beginners even more frequent - up to 3 times a week
less frequent training is suboptimal

Please reply to mine post..

1 and 3 day
1)biceps 3-4x6-8
2)triceps 3-4x6-8
3)biceps 2-3x12-15
4)triceps 2-3x12-15

2 day
1)squat or leg press
2)chins
3)bench press

Please give me a 3 day workout

Sirdon - 30 June 2010 01:15 PM

Please give me a 3 day workout

I don’t understand
I gave you a 3 day a week workout specialized on arms

Full body workouts..

Sirdon - 30 June 2010 01:41 PM

Full body workouts..

with arms specialization?

1)biceps
2)triceps
3)chins
4)bench press
5)lateral raise
6)squat

3 times a week

I dint get Ur workouts,i go the gym 3 times per week that is on MON,WED AND FRI

SO WHAT SHOULD I DO ON MON,WED AND FRI

Sirdon - 30 June 2010 05:54 PM

I dint get Ur workouts,i go the gym 3 times per week that is on MON,WED AND FRI

SO WHAT SHOULD I DO ON MON,WED AND FRI

MON
1)biceps
2)triceps
3)chins
4)bench press
5)lateral raise
6)squat

WED
1)biceps
2)triceps
3)chins
4)bench press
5)lateral raise
6)squat

FRI
1)biceps
2)triceps
3)chins
4)bench press
5)lateral raise
6)squat

Thats too much for small muscles,anoop is this workout ok,biceps 3 times per week is to much,its an small muscles…

I think most of the members here in the forum are not expert,iam not getting enough replies from other members..

Monday
Biceps/Triceps
Dumbell Press
Rows
Squats

Wedensday
Bench
Chins
Leg Extesnions & Curls or Leg Press

Friday
Biceps/Triceps
Squats
Rows
Shoulder Press

Kep your bis & Tris to 10-12 reps. Do 2 exercises each for 2-3 sets. The above template is a basic full body workout template.

You can do biceps 3 times/week. You just have to keep the intensity a bit low on a few days. Remember that protein synthesis, only last for 24-36 hours. So the more frequently you can hit your muscles, the better. And chins & Rows do work your bis. You might feel the bis more when you do chins than when you do curls.

The basic idea is to pick multijoint exercises, higher frequency, especially the body parts you are specializing, and progress in strength. The rest is just commentary.

anoopbal - 02 July 2010 06:29 AM

Monday
Biceps/Triceps
Dumbell Press
Rows
Squats

Wedensday
Bench
Chins
Leg Extesnions & Curls or Leg Press

Friday
Biceps/Triceps
Squats
Rows
Shoulder Press

Kep your bis & Tris to 10-12 reps. Do 2 exercises each for 2-3 sets. The above template is a basic full body workout template.

You can do biceps 3 times/week. You just have to keep the intensity a bit low on a few days. Remember that protein synthesis, only last for 24-36 hours. So the more frequently you can hit your muscles, the better. And chins & Rows do work your bis. You might feel the bis more when you do chins than when you do curls.

The basic idea is to pick multijoint exercises, higher frequency, especially the body parts you are specializing, and progress in strength. The rest is just commentary.

Biceps/Triceps….4 exercise…10-12 rep…which exercise shd i do
Dumbbell Press…...its for chest or for shoulders….how many exercise with how many sets
Rows…how many sets with rep
Squats…..how many sets with rep

Wednesday
Bench…..how many exercise with how many sets(chest press,incline,decline press,chest press)
Chins…....how many sets
Leg Extensions & Curls or Leg Press….how many sets

Friday
Biceps/Triceps
Squats…how many sets
Rows….seated row machine we r having in the gym…..is this ok?
Shoulder Press…..how many sets

anoop if i do the above workouts,will mine biceps and triceps grow?experts says biceps and triceps r smaller muscles,if we train too much it doesn’t grow,is this true?

when i ask the other expert about ur workout,he says workout is not ok,this is what he reply

Then why not workout your muscle daily for it to grow bigger???????

train to stimulate growth

eat and rest to grow.

So just go to basic workout if you wish to grow. Cut the crap of fancy workout. Train hardcore. If you do not lift heavy bench press or squats your arms wont grow either.

BASICS is the key.