6 Exercises

[musc]

I am on a 3 day split and on my biceps/triceps day I only do 3 for each muscle(=6 exercises).Where as to on my other days I do 8 exercises. So I was wondering if working them out only 3 times is not enough?

[candyass]

3 exercises per muscle group is fine.

[gcs118]

What does your split look like? If you're lifting 3 days you probably shouldn't have one of them totally dedicated to arms.

[musc]

mon: Chest/Back - abs
tue: Off
wed: Biceps/triceps - abs
thu: Off
fri: Shoulders/Legs
sat: Off
sun: Off

Chest: BenchPress -3 sets of 8 reps
Incline BenchPress -3 sets of 8 reps
DB BenchPress - 3 sets of 8 reps
DB Flys - 3 sets of 8 reps

Bicep:
DB Curls -3 sets of 8 reps
Incline DB Curls -3 sets of 8 reps
Hammer Curls -3 sets of 8 reps

Tricep:Overhead Extension -3 sets of 8 reps
Tricep Press -3 sets of 8 reps
Skull Crushers -3 sets of 8 reps


Back:Bent-Over Rows -3 sets of 8 reps
One Arm Rows -3 sets of 8 reps
DeadLift -3 sets of 8 reps
Pull Overs - 3 sets of 8 reps

Shoulder:Clean&Press Front -3 sets of 8 reps
BB Rear Delt Row - 3 sets of 8 reps
DB Lateral -3 sets of 8 reps
Upright Rows -3 sets of 8 reps

Legs:Leg Curls -3 sets of 8 reps
Leg Extension -3 sets of 8 reps
Dead Lift -3 sets of 8 reps
Calfe Raises - Max
Squats - 3 sets of 8 reps

Thats my routine

[killerduck]

i do a 3 day split but its a little different to yours.
mon: biceps, shoulders, chest
wed: legs , abs
fri back, triceps

the reason i work out like this is so that on wednesday i get a whole day just for legs, the ab work out dont really count for much. The reason that i work out the biceps out on the monday and then do back on the friday is because when doing a lot of back exercises the bi's get worked out as well. So i feel its best to seperate these work outs as much as possible in order to ensure that the bis dont get over trained. The same can be said for the chest exercises working out the triceps at the same time.

I think that working out three times a week is enough and have definatly seen gain since i started doing this split a little before crimbo. You just have to push yourself to get everything done. I have been temped to try a 4 day split but dont want to upset my current progress. I will change to a 4 day when/if the 3 day looses its effect. I feel that a disadvantage of doing a 3 day split is that the sessions seam to go very slow toward the end.

[threenorns]

OMG, don't they just!??? by the time we get to triceps on back/triceps day, i can barely move! i just wanna lie down and sleep for a while. one of these days, i just might.

[musc]

Do you guys think I should add BarBell Curls to my Bicep exercises?

[gcs118]

Originally Posted by musc

Do you guys think I should add BarBell Curls to my Bicep exercises?

No. 3 exercises with 3 sets of 8 each is already too much IMO.

[Vas85]

i think/believe for your bicep tricep movement, try aim for only 6 reps, so a weight you can handle for no more than 6reps, and then do asmuch sets as you can decreasing the weight 5-6lbs afterwards, so taht you can always only do 6reps per set, and if you do this properly you will really only be able to do 5-6sets for the biceps/triceps, and its perfect .

[maverick]

My biggest volume workout on my 3 day split is 18 sets, which is equal to your smallest. I think you'll be OK with less volume on your arms day. I only do 5 sets a piece for my biceps and triceps directly, but that is in conjunction with my back workout and my chest/shoulders workout respectively. As killercuck said, they get a lot of additional work during those other muscle exercises.

[musc]

How many sets should I do 2 or 3? And do you guys change the weight for every set? How is this...1st set 10 reps, 2nd set 8 reps-heavier weight, 3rd set 6 reps-heavier weight. But how much should I add on per set?