Right now I'm using a three-day split of the following:
Day 1: Chest/Back
5 sets ofDay 2: Shoulders/Biceps/Triceps
Flat Bench Press
5 sets ofDay 3: Legs
Straight Barbell Curls
Close Grip Bench Press
Kick Ups (Kick-backs bug my shoulder)
5 sets of
For most of the compounds, I try and get above 3 or 4 reps and I don't go above 7 reps. The assistance exercises pretty much go anywhere from 6 to 10 reps.
I'm probably going to get a bit of heat from doing direct arm work, but I've done time without any arm work and I don't get as much arm growth as I do with direct arm work. Been doing this split for 3 weeks and I've seen DEFINITE improvement in my bicep and triceps. Especially in the triceps.
I'm just looking for some critique of my routine right now and maybe some suggestions for some other exercises I could throw in. For example, I was going to trade out Inclines for Flat Bench, add in flyes, and keep the dips. Then I'd drop the # of sets to 4.
As for my diet, I don't keep a fitday. Since I don't have access to a scale, it's hard for me to calculate how much of X food I'm eating. I just try and make sure I get adequate protein at every meal, whether it's from meat or whey protein, and the rest is mostly fruits and vegetables. Fruits are my drug of choice.
Also, what types of exercises would hit the head of the tricep that's closest to the lats?