Help on routine trying to figure out when to work my bi's/triceps

[bfriedman87]

So Im trying to figure out how to set up my routine. Right now im doing Back/triceps and Chest/Biceps.

Ive been trying to tweak it for a minute now and can't come with a good solution. Right now its

Tuesday Back/Triceps
Thursday: Shoulders
Sat Legs/Abs
Sunday/ Chest/Biceps

Am I giving enough time in between days? Like will my triceps still be sore for my shoulder workout and will biceps still be sore for my back workout? Should I just go back to back/biceps chest/ triceps? I would rather not do a chest/shoulder day because I feel like I will half ass one of the other ones. Let me know if routine looks good and what kinda changes I could do. I used to do shoulders/biceps on fridays and chest alone on sundays but sometimes I can't find a spotter on fridays.​

 

[big in vegas]

I personally do bis on back day and tris on either shoulder or chest day. I also love having legs split into two days, one for hams and one for quads

Also you can do back on Friday since you don't need a spotter for back

 

[big in vegas]

And for 4 day splits I either do M,W,F,Sa or M,Tu,Th,F

 

[bfriedman87]

I've noticed my arms getting bigger when I switched up routine. I used to do it like that. Maybe ill switch back, it could just be because im eating more. On the other hand I do tend to hear people saying to do biceps on chest day or shoulder days and triceps on back days because you can use more weight. Which will result to growth? i dno this is a tough decision.

 

[big in vegas]

I've seen it done, but I don't personally do that. I have no problem handling doing them like I do, but I am not a big fan of training arms so it's just a secondary movement for me. I concentrate more on compound movements and just do bis and tris as a finishing movement

 

[Buffalo]

I use to do chest/tris and back/bis but I always felt like each were hindering the intensity and weight of the second body part trained. Now I just do tris/bi's and have the best success with this.

 

[bfriedman87]

hey buffalo how do you set up routine? U combining chest/triceps?

 

[big in vegas]

I think he does bis and tris on their own day, but has tried it the way I do in the past

 

[Buffalo]

I think he does bis and tris on their own day, but has tried it the way I do in the past

Bingo

I think the more you change things you will figure out what works best for you and your style.

 

[big in vegas]

Yea, it's taken me years to figure out what my body responds best to and then having to constantly change the routine up keeps the body guessing

 

[bfriedman87]

I dno If I would be able to combine the 2 because for shoulders i do
4 sets of DB overhead press
4 sets of Lat raises
4 sets of front raises
3 sets of machine overhead press
and 6 sets of diff shrugs

Then Chest I do
4 sets of inlcine db press
4 sets of flat db press
3 sets of Decline hammer machine
4 sets of cable fly's
1-2 sets of chest dips

I would be in there for a hour and half

 

[Buffalo]

I dno If I would be able to combine the 2 because for shoulders i do
4 sets of DB overhead press
4 sets of Lat raises
4 sets of front raises
3 sets of machine overhead press
and 6 sets of diff shrugs

Then Chest I do
4 sets of inlcine db press
4 sets of flat db press
3 sets of Decline hammer machine
4 sets of cable fly's
1-2 sets of chest dips

I would be in there for a hour and half

Arms (bi's/tri's) I'm there for about 75-90 minutes. It's the only day I do two body parts. I do quads and hammies on seperate days, I'd be there for about 3 hours if I did both.

It's just me but I wouldn't do shoulders and chest on the same day. Too much pushing with the arms and I have tendonits so I'd freaking break apart. Also I think front delts may take over chest movements. Just my .02 cents though.

 

[Buffalo]

Also if you're pressed for time drop a exercise for each part and just add a large drop set to failure. You could front load with it, middle or as a finishing movement. That will sure freak your muscles out.

 

[bfriedman87]

oh ahaha I didn't see big n's comment that you do bi's and tri's same day not chest/shoulders

How do you set up ur days?

 

[bfriedman87]

Im leaning toward
Monday: Back
Tuesday: Chest
Thursday: Legs
Friday: Arms
Sunday: shoulders

 

[Buffalo]

I don't have "set" days. I'll move things around and I'll hit arms about 5 days apart. My splits are Arms, delts and traps, back, chest and calves, quads (I include adductors and abductors here), hammies and calves. And I change exercises about every week or two and change orders I do them in.

 

[mb97]

Im leaning toward
Monday: Back
Tuesday: Chest
Thursday: Legs
Friday: Arms
Sunday: shoulders

That looks good, where are you putting traps and calves?

 

[bfriedman87]

Traps with shoulders calfs with legs. Prob throw in abs twice a week

 

[bfriedman87]

I might move chest to wednesday if I can't get a spotter tuesday

 

[big in vegas]

Bro honestly I think you're over training your front delts, that's a lot of sets for front delts