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Old 05-01-2013, 01:53 AM   #490
Join Date: Jun 2006
Posts: 1,664
Default Re: Ish Official Fit-club

Originally Posted by plowking
Do people have a dedicated arm day, or do you just work in triceps with chest and biceps with back?

I notice I've lost a bit of size in my arms, though I've stopped doing them completely recently (last few weeks) as a isolating exercise (aka bicep curls, tricep pulldowns, etc) as I've been focusing simply on getting a few of my major lifts up in weight. I've done that now, and want to get back to simply just looking good.

Do most people have a dedicated arm day, or mix it in with your other body parts? Which have you found to be more effective? I used to have a dedicated arm day, but I'm thinking to work it in this time, since I like having 2 chest or back days alternating each week.

I used to have a dedicated day, but now I just hit them twice a week while doing PHAT which gives me a lot of volume. I can hit them really hard on both days, and I've noticed a decent increase in size from doing this.

Today for instance was upper power day, so I did this in addition to major lifts (row/bench/OHP)

4 sets weighted dips
3 sets weighted pullups
3 sets straight bar curls
3 sets DB tricep extension
3 sets tricep pushdowns
2 sets cambered bar curls

And then on Friday I have another day where they will get hit with close grip bench, more weighted dips, more curls etc but with higher reps.

Last edited by abuC : 05-01-2013 at 01:55 AM.
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