Design my Shoulder/Arm day!

[outlawtas]

What's up guys? I just started my first cycle this week. I really wanna put some nice size on my arms, mainly add some good peak to my bicep. Can someone experienced give me a good example of a shoulder and arm day?

This is my schedule right now,

mon - chest
tues - back
wed - off
thurs - legs
fri - shoulders/arms

Stats:
Height: 5'10"
Weight 190ish and gaining

thanks!

 

[Ponderosa]

It may only happen to 1 in a 1000, but it happened to me.

While combining bis and shoulders in the same workout, I strained (severe) my bicept tendon. Not a problem? Right. This tendon helps to keep the front of your shoulder joint in place; when it's injured, your shoulder slips slightly out of the socket. Very debilitating.

New strategy: Don't do bis on the same day as shoulders. Too each his own, though.

 

[mattd46612]

And so begins the trouble of finding a routine that works for you. I like personally workout 3 days a week and find I like this.

Day 1 chest/back
Day 2 bi/tri
Day 3 Leg/Shoulders

I cant get in on the same days all the time but i make sure I go 3 days a week. I like doing deads but really havent found a day i want to keep them in yet. I would really like to go 4 or 5 days but I just cant make it there.

 

[ManOfMuscle]

And so begins the trouble of finding a routine that works for you. I like personally workout 3 days a week and find I like this.

Day 1 chest/back
Day 2 bi/tri
Day 3 Leg/Shoulders

Having an arm day in a 3 day split is a complete waste of time.

 

[mattd46612]

How so? Im not positive but its likely going to be the day i do deadlifts. Its just me, benching fries my shoulders too much to do on the same day, so they get a good few days rest and get done with legs.

 

[ManOfMuscle]

I've done shoulders on the same day as bench for quite a while now and had no problems so I can't sympathize there. If I was in your boat I would probably go
Chest/Bis
Legs
Back/Shoulders/Tris

 

[GatorFB21]

doing tris a day after bench is pointless

 

[adidamps2]

guys he is asking for a shoulder/arm day routine not a new split.


outlaw i looked over your current shoulder/arm day routien posted on the 1st page of your cycle log.

Friday
Arms, Shoulders

Military press, in front (1 warmup, 3 sets) try standing with these
Seated shoulder press, dumbells (3 sets) keep or try Arnie presses
Lateral raises (3 sets) keep or replace with cable laterals
Rear delts (3 sets) keep

Dumbell Curls (1 warmup, 3 sets) try incline DB curls 2 sets
Barbell curl (3 sets) do these 1st for bi's 1-2 warm ups 3 sets
Machine curls (3 sets) try high cable curls towrd ears 1-2 sets super high reps 15+

do tri's before bi's,tri's should be well warmed up from shoulders
Tricep press, dumbell behind the head (3 sets) try CGBP 3 sets
rev grip BP 3 sets
Tricep pushdown, cable (3 sets) keep 1-2 sets super high reps

for all the exercises i list that didn't have a rep range, i would use a range of 5-8 for most. and try to up your wts by 5lbs per week if possible.

 

[mattd46612]

I never said a day after bench, I said I lift 3 days a week and never back to back days. Usually ends up mon-thurs-sat. Said it was what works for me, doesnt mean everyone would like it.

 

[pretty ricky]

do shoulders and triceps on your chest day.then do your biceps on you back day.that way you dont train your shoulders and arms every day you train which mostly means overtrain.

 

[outlawtas]

outlaw i looked over your current shoulder/arm day routien posted on the 1st page of your cycle log.

Thanks man, I think I'll give your routine a shot. I'll put it in effect next week.

I've never really had a problem with my bi's, I have however had a problem with my shoulds...I really don't wanna put too much strain on the in one day (ie chest, shoulders and tris). I like my split, and working 1 major muscle group a day. It allows me to work with full intensity and focus on one thing.

Thanks for the suggestions guys!

 

[jeep]

I can t believe no one has busted on you for this yet- you are startign a cycle and NOW you want to get your routine in order- WTF.

your priorities are really fucked if you ask me. On top of that if you want to get your arms and shoulders big build up the poundages in your big excercises, not isolation arm and shoulder work.
Get your shit together bro.

 

[nateman06]

Do this, its all ya need, under the asumption that you are natural. Its about all you can handle in a week if you do it right.
Day1: Chest/Tris
Day2: legs/abs
Day3: back/shoulders/bis

Not natural, do this
Day1:Chest/legs/abs
Day2:Back/shoulders/arms
Day3:same as day 1
Day4: same as day two

have at least a 1day break between Day two and three. This will build some crazy mass granted that you eat correctly. Good luck.

 

[pullinbig]

It may only happen to 1 in a 1000, but it happened to me.

While combining bis and shoulders in the same workout, I strained (severe) my bicept tendon. Not a problem? Right. This tendon helps to keep the front of your shoulder joint in place; when it's injured, your shoulder slips slightly out of the socket. Very debilitating.

New strategy: Don't do bis on the same day as shoulders. Too each his own, though.

damn nice atavar. 3 white lights.

 

[Ponderosa]

do shoulders and triceps on your chest day.then do your biceps on you back day.that way you dont train your shoulders and arms every day you train which mostly means overtrain.

Excellent advice.

(Yes, I'm quite fond of my avatar as well )

 

[outlawtas]

I can t believe no one has busted on you for this yet- you are startign a cycle and NOW you want to get your routine in order- WTF.

your priorities are really fucked if you ask me. On top of that if you want to get your arms and shoulders big build up the poundages in your big excercises, not isolation arm and shoulder work.
Get your shit together bro.

Don't flame people if you don't know what your talking about. My routine is fully in check, as is my diet. But I was thinking since i'm ON cycle, I might waant to switch something up to maximize it. There's a big difference between being unorganized and wanting to change something...