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Thread: split question - working quads and arms 2x per week

  1. #1
    the lil engine that could chops's Avatar
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    split question - working quads and arms 2x per week

    i would like to work my quads and arms 2x per week. on day3, i would have to split up my weight training to get everything in. i would do legs at lunchtime, then do arms after work, 4 hours later. is this ok?

    on the regular days i do 3 sets
    2x (6-8) , 1 (10-12)

    light days will be 3x (10-12)

    1. Bi/tri/shoulders (regular), quads only ( light leg extensions)
    2. Cardio
    3. Legs (regular), bi/tri/shoulders (light)
    4. Back
    5. Cardio
    6. Chest
    7. cardio or rest

  2. #2
    HomeYield WillKuenzel's Avatar
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    You can but why though? Leg I might be able to understand as they are a very large muscle and really only get worked once a week, arms however get worked on back and chest day as well. Maybe instead of doing arms again with legs, toss a few sets of bi's at the end of back and a few sets of tri's on the end of chest day. That way you aren't rushed much more than you have to be on leg day at lunch.
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  3. #3
    is numero uno Saint Patrick's Avatar
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    I agree. Once a week for DIRECT arm work is enough, considering that you're working them on chest and back day.
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  4. #4
    the lil engine that could chops's Avatar
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    since i do my weights during lunch, my time is limited since i have to get back to my desk fitting in extra stuff is hard. i don't mind going 2x - it would be just once a week, but i wasn't sure if it is catabolic (akin to doing weights and cardio back to back)

  5. #5
    the lil engine that could chops's Avatar
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    Quote Originally Posted by Saint Patrick
    I agree. Once a week for DIRECT arm work is enough, considering that you're working them on chest and back day.
    i want to improve the appearance and strength of my arms and so far , i haven't seen the results i want so i thought adding more would help

  6. #6
    HomeYield WillKuenzel's Avatar
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    You would doing alot less really if you just did tri's on chest day and bi's on back day. Leave your normal arm day but just toss in a few sets at the end of those days if you want to work your arms a bit more. If you have extra time on leg day it might work but I would think you'd need a bit more recovery before doing arms again. It would look like this if you were to do arms on leg day:

    1. Bi's and tri's: Bi/tri/shoulders (regular), quads only ( light leg extensions)
    2. Cardio
    3. Bi's and tri's: Legs (regular), bi/tri/shoulders (light)
    4. Bi's: Back
    5. Cardio
    6. Tri's: Chest
    7. cardio or rest

    Because they are assisting on back and chest day you'll really be working them 3 times a week, which IMO, might be a bit much. Whatever light bicep exercises you would have done on leg day and just do them on back day, same for the tricep exercises, toss them on the end of you chest day. Shouldn't add too much too your workout. If you are stressed for time, superset them with your last couple exercises. Cuts down on time and bumps up the heart rate a bit more.
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  7. #7
    the lil engine that could chops's Avatar
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    yikes, i see what you mean now.

    ok, will try supersetting, thanks

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    is numero uno Saint Patrick's Avatar
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    I'm still getting used to that new Avatar.

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