New Workout Split To Bring Up Arms

[big_paul_ski]

my arms are down to 18 3/4 and i think they need to be brought up to catch up with the rest of my body. i will aim to work biceps and triceps 2Xs EW. i have not tried this before. what do you guys think of this split? ill start this with my next AAS cycle in may/june.

monday
back/rear delts/biceps (heavy)

tuesday
chest/triceps (heavy)

wednesday
quads/hams/calves

thursday
off

friday
biceps (volume)

saturday
shoulders/traps/triceps (volume) and calves.

sunday off.

 

[roccodart440]

Having a good split is important but so are the exercises you do. Whatever muscles you want to grow, I would recommend hitting them twice per week, even three times. Vary your exercises, weights and intensity.

One arm workout I like for bies is called big rig curls. Affectionately named after my powerlifting nickname because I came up with them.

Take an easy curl bar. Do 5 reps with the bar and keep doing sets, resting between sets as you see fit adding 10 pounds per set. When you can't do five reps anymore take one plate off. Now do a dropset from this weight down to the bar with no rest, dropping a ten off each side per dropset.

It can be done with 5's or 2.5's so it can really work for anyone.