Incline Dumbell chest Press if fine. I would add the shoulder Press on WEdnesday and Flat bench on Friday.

Each day you can start with a different exercise. Rows on Mon, Shoulder Press on Wednesday, and Legs on Friday. This way you can emhasize each body part.

And try to focus on the big picture. I think you worry a lot about little things. If you get the major things right, you are good.

Thanks anoop,is this ok now,one querie should i do bigger muscle exercise first or the smaller muscles?check the below split,is this ok now?pls systematically arrange the workouts..which exercise shd i do first,for how many months should i follow Ur workouts?

Monday
Biceps/Triceps
Incline Dumbbell chest Press
Rows
Squats

Wednesday
Chins
Leg Extensions & Curls or Leg Press
Shoulder press

Friday
Biceps/Triceps
Squats
Rows
Flat bench

Generally, you do the bigger muscles first. I had Bis/TRis first because that’s all you wanted to grow.

Do it for 8 weeks and then dealod. Or when you feel the symptoms of fatigue. Stay away from failure.

anoopbal - 08 July 2010 04:27 AM

Generally, you do the bigger muscles first. I had Bis/TRis first because that’s all you wanted to grow.

Do it for 8 weeks and then dealod. Or when you feel the symptoms of fatigue. Stay away from failure.

Anoop,pls check the below workouts?is this ok?anything to add?

Monday
Biceps/Triceps
Incline Dumbbell chest Press
Rows
Squats

Wednesday
Chins
Leg Extensions & Curls or Leg Press
Shoulder press

Friday
Biceps/Triceps
Squats
Rows
Flat bench

Anoop,i hope mine biceps started to grow with the help of Ur workouts,thanks a lottt,pls reply to the above post pls..

It looks good! It is time to grow!
1. Eat well
2. Stay away from failure
3. Focus on progression

Good Luck!

Anoop thanks a lot,i told mine gym owners that iam following anoop arm workouts,he make only one changes he says

U shd do shoulder press on mon and squat and row on wed

Friday remain as it is

I take creatine(3-5gm) + dextrose(5 teaspoon) + vitamin c 500mg + antoxyforte cap after workout

and one vitamin c 500mg before workout,is this ok

No problem na if i take creatine only on workout days?