Lagging arms split??

[The_Grinder]

So I got this workout from bodybuilding.com. Supposedly the article says you are supposed to add an inch to your arms in a month. Well even though thats probably bullshit id be happy to add anything because my arm suck.

First is a main workout that you do on Monday and Friday. You could always improvise this workout. Its just to maintain your non-lagging body parts.

Squats - View 3 sets 8 to 12 reps
Bench Press - View 3 sets 6 to 10 reps
Chins - View 3 sets 8 to 12 reps
Seated Dumbbell Press - View 2 sets 8 to 12 reps
Standing Calf Raises - View 2 sets 12 to 20 reps

Now it comes to the arms part. It is Monday, Wednesday, Friday.

Monday's arm routine is to be performed after the main workout.

Alternating Dumbbell Curls 5x12
superset with...
French Presses 5x12
(1 minute rest between each superset.)


Wednesday is supposed to be the heavy day, since arms is the only thing you are training.

Standing Barbell Curl 5x(5-8)
Skull Crushers 5x(6-8)
(2 minute rest between sets)

Friday is done before the main workout.

Preacher Curls 3x10
Overhead Rope Extension 3x10
(90 second rest between sets)


I know I post a new split every week but my arms suck balls next to my chest, back, and shoulders so I was wondering how yall would think this bitch would work.

[The_Grinder]

First I will post up what I'd probably change. First I'd probably do the squats on Monday but switch to Deadlifts on Friday. I'd probably add a set to bench too. As far as the arms workouts I'd probably switch one of the tricep workouts to weighted dips since those are about all that has helped my arms grow so far.

[Bouncer]

If its something different then you have been doing, I say give it a try. Analyze in a month. If it doesn't work, try something else.

[redback]

About two months ago i stoped training arms directly and stuck with all compound movements..push-pull etc. In only two months i have already noticed a huge improvement in strength and shape especially in my tri's. I am done with isolation work. Its pointless for me. It has been said on this board before about overtraining arms and im starting to believe it.

[The_Grinder]

About two months ago i stoped training arms directly and stuck with all compound movements..push-pull etc. In only two months i have already noticed a huge improvement in strength and shape especially in my tri's. I am done with isolation work. Its pointless for me. It has been said on this board before about overtraining arms and im starting to believe it.

I think I will give it a shot. I have never done arms more than once a week. I have also stopped direct arm training all together in the past and that didn't work either. Hopefully my arms are just different and this is the way to unlock their growth potential. we'll see.

[redback]

I think I will give it a shot. I have never done arms more than once a week. I have also stopped direct arm training all together in the past and that didn't work either. Hopefully my arms are just different and this is the way to unlock their growth potential. we'll see.

I just think your arms get worked on so many other movements it is so easy to overtrain them. Look at when you train back for instance, your bi's are copping alot of the stress, same thing when you train chest your tris are getting a solid workout too. I really believe solid size and strength gains will all come from compound movements.

[redback]

I think it's all the beer you've been chugging as to why your arms look better:)

Yeah that and the EQ:D