ARMS day, how to fit it in the split

[ShadyMuscle]

Push
Pull
Arms
Legs
Off
Repeat

 

[Mocnesuplementyeu]

My push and pull days are taxing. Cant understand how guys can do 2 on 1 off sometimes if they are really pushing intensity or weight. Because of this i have to space it out. Rest days after big push and pull days. Then double up on Arms and Leg days.


PUSH
OFF
PULL
OFF
LEGS
ARMS
OFFF

REPEAT

Haha I do very similar my brother
Chest/shoulders
Off
Back/hamstrings
Off
Arms/delts
Legs quad focus

 

[Rot-Iron66]

Most would not approve of my 3 sets of barbell curls per week. Only thing I do for biceps.
I do however like doing heavy tricep and forearm/grip work...

 

[graybass]

30years of writing WO's.
5 day split
1: Chest
2: Biceps
3: Legs and shoulders
4: Triceps
5: Back
Notice days 1,3,5 are large muscle groups
Biceps right after Chest on day 2 because biceps don't work during Chest
Triceps later in the week because they have recovered from the Chest WO, and just before back (won't affect back muscles)
The main point is keeping triceps away from Chest and biceps away from Back.
I threw Shoulders after legs but put them where it suits you best, abs too.
Remember front delts get tons of work on chest day, and rear delts get tons of work on back day!

This is a good way to break out Bi's and Tri's

 

[danieltx]

Thanks to everyone for sharing their routines. I've done PPL for years and am strongly leaning towards adding an arm day when I start growing in another month or two and this is giving me plenty of split ideas.

 

[RDS]

Pull (back +1 rear delt and 1 biceps exercise)

Push (chest +1 lateral delt and 1 triceps exercise)

Off

Shoulders and arms

Off

Legs

Off

Shoulders and arms are a weak point hence adding a little extra on the push and pull days

 

[Muay Thai]

Most would not approve of my 3 sets of barbell curls per week. Only thing I do for biceps.
I do however like doing heavy tricep and forearm/grip work...

I like to finish a few workouts per week doing motorcycle rev grips on the bench bar (45lb or 50)

I let my arms hang forward and make the motorcycle throttle revving motion and let it roll out into my fingertips, then roll it back up , nasty suffer sets, i have good forearm genetics even in highschool from streetfighting and sports I had baseballs in my forearms, in jail they used to call me popeye to give me a hard time lol, they have always been monstrous compared to the average and my grip strength can break hands, although I NEVER try to be the guy who shakes harder because I feel like I am going to swing at somebody and I usually already know my grip is stronger no need to flex. I wish the rest of my body, that I trained at an even greater intensity, responded like my forearms and delts did. the common plight of the bodybuilder, certain bodyparts take off, and some take their sweet time even when recruited at same intensity/frequency etc