Can be a bit exhausting, I try to do at least 4 sets of chest and shoulders and 3 tri but they overlap a lot so if one of the sets is weak, it's more than made up for. I have heard positives and negatives for working both these muscle groups in the same workout. Shoulders and Legs are a very good pairing, but I tend to train Shoulders exclusively and do Legs and Core over the weekend. I have a general rule of avoiding elbow-intensive workouts on the same day. I suggest you try this workout for a month … Thats exactly how I was doing it the last couple months on my ppl split. Or you can work your pushing muscles — chest, shoulders and triceps — one day, then your pulling muscles — back and biceps — the other day. Mass Building for Triceps. It flexes the elbow. (The triceps actually occupies two-thirds of your upper arm.) I do. Since Triceps are a secondary of Chest exercises and Biceps are a secondary of Back exercises, if you follow Chest with a Triceps workout (or Back with a Biceps workout), they will be pre-fatigued with the work already done during your compound movements. doesnt matter much imo. I was going to post what I do, but you beat me to the punch, I do a 4 day split. *When discussing “back training” in strength and conditioning circles, experts are usually referring to the upper back. Giving them their own day has been night and day for me. When your arms are in front of the plane of your torso—as when doing preacher curls—the biceps long head can't fully stretch, shifting the focus to the short head. Chest workouts target the triceps more than shoulder workouts do, so it’s better to pair the “light” day with the chest and the “heavy” day with the shoulders. I don't believe there's any overlap (I guess when you squat, your core gets worked too) but I'll do core exercises right after a killer lower body work out. .s5ap8yh1b4ZfwxvHizW3f{color:var(--newCommunityTheme-metaText);padding-top:5px}.s5ap8yh1b4ZfwxvHizW3f._19JhaP1slDQqu2XgT3vVS0{color:#ea0027} Triceps – Triceps brachii. ._3Im6OD67aKo33nql4FpSp_{border:1px solid var(--newCommunityTheme-widgetColors-sidebarWidgetBorderColor);border-radius:5px 5px 4px 4px;overflow:visible;word-wrap:break-word;background-color:var(--newCommunityTheme-body);padding:12px}.lnK0-OzG7nLFydTWuXGcY{font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;padding-bottom:4px;color:var(--newCommunityTheme-navIcon)} One of the most common ways is known as “Push – Pull”, which requires a person to work the “pushing” muscles (chest and triceps) on one day, and the “pulling” muscles (back and biceps) on the next day. Overhead Press, Rear Delt Flyes, Shrugs, Arnold Press, Cable Delt Raises and Barbell Delt Rows. So you can either do a pull and push movement based workout or just pull or just push. So if you combine both these muscles on the same day, there’s always the risk of exhaustion setting in prematurely. Do your biceps work first. What determines your risk is a multitude of factors such as stimulation, recovery, stress, rest, anabolism and nutrition Everything else is blah blah blah details that may or may not apply to your regimen, potential and goals. I can't seem to find a concrete answer anywhere . http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding/do_this_routine_instead_of_that_dumb_one._3bX7W3J0lU78fp7cayvNxx{max-width:208px;text-align:center} On the third day – one works whatever was not included in the first two days: shoulders, legs and abs. It can be fine. I myself work Biceps/Triceps on Day 1, Legs/Abs on Day 2, Back/Chest/Delts (and of course, some biceps and triceps from for example Pulldowns, Bench Presses and Dips) on Day 3 and Abs on Day 4. This would finish out a 4 day rotation. It makes more sense to work them out on different days rather than on the same day. But in my experience, Shoulders are much harder to train than Chest, and factoring in Tricep work would stifle your progress. The same goes with pulling and biceps. Besides, Triceps are a push workout whereas biceps are a pull workout. This one lies between your biceps and triceps on the outer side of your arm. ._1zyZUfB30L-DDI98CCLJlQ{border:1px solid transparent;display:block;padding:0 16px;width:100%;border:1px solid var(--newCommunityTheme-body);border-radius:4px;box-sizing:border-box}._1zyZUfB30L-DDI98CCLJlQ:hover{background-color:var(--newCommunityTheme-primaryButtonTintedEighty)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:hover{color:var(--newCommunityTheme-bodyText);fill:var(--newCommunityTheme-bodyText)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active{background-color:var(--newCommunityTheme-primaryButtonShadedEighty)}._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{background-color:var(--newCommunityTheme-primaryButtonTintedFifty);color:rgba(var(--newCommunityTheme-bodyText),.5);fill:rgba(var(--newCommunityTheme-bodyText),.5);cursor:not-allowed}._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ:hover,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{border:1px solid var(--newCommunityTheme-body)}._1O2i-ToERP3a0i4GSL0QwU,._1uBzAtenMgErKev3G7oXru{display:block;fill:var(--newCommunityTheme-body);height:22px;width:22px}._1O2i-ToERP3a0i4GSL0QwU._2ilDLNSvkCHD3Cs9duy9Q_,._1uBzAtenMgErKev3G7oXru._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._2kBlhw4LJXNnk73IJcwWsT,._1kRJoT0CagEmHsFjl2VT4R{height:24px;padding:0;width:24px}._2kBlhw4LJXNnk73IJcwWsT._2ilDLNSvkCHD3Cs9duy9Q_,._1kRJoT0CagEmHsFjl2VT4R._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._3VgTjAJVNNV7jzlnwY-OFY{font-size:14px;line-height:32px;padding:0 16px}._3VgTjAJVNNV7jzlnwY-OFY,._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs{font-size:14px;line-height:32px;padding:0 16px}._2QmHYFeMADTpuXJtd36LQs,._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2QmHYFeMADTpuXJtd36LQs ._31L3r0EWsU0weoMZvEJcUA,._2QmHYFeMADTpuXJtd36LQs:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2QmHYFeMADTpuXJtd36LQs ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none}._2CLbCoThTVSANDpeJGlI6a{width:100%}._2CLbCoThTVSANDpeJGlI6a:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2CLbCoThTVSANDpeJGlI6a ._31L3r0EWsU0weoMZvEJcUA,._2CLbCoThTVSANDpeJGlI6a:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2CLbCoThTVSANDpeJGlI6a ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none} As long as your Bicep/Tricep only workout doesn't affect the upcoming day or get affected by the day prior I'd say you're good to go. I split them up because of that, but if you don't have that issue, doing them both on the same day is perfectly acceptable. Those are typically pushing movements. Cookies help us deliver our Services. You can pair your workouts by doing antagonist muscle groups agonists (if that's the right word). I think of workouts being primary and secondary for muscles. You can only under-recover. I think separating chest and tri's has worked wonders for me. So in this way, if you train biceps and triceps together at the same time or on the same day. Working shoulders and triceps on the same day is underrated imo. Press question mark to learn the rest of the keyboard shortcuts, http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding/do_this_routine_instead_of_that_dumb_one. ._1PeZajQI0Wm8P3B45yshR{fill:var(--newCommunityTheme-actionIcon)}._1PeZajQI0Wm8P3B45yshR._3axV0unm-cpsxoKWYwKh2x{fill:#ea0027} Wow this is actually a great routine. By hitting biceps heavy on leg day, we allow two days for the biceps to recovery before we work out the back. –Brachialis. So Back and Biceps go well together. That's what I ended up doing. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/TopicLinksContainer.361933014be843c79476.css.map*/. I devote an entire day to chest (and abs) and really feel like the extra attention has made a noticeable difference. I myself work Biceps/Triceps on Day 1, Legs/Abs on Day 2, Back/Chest/Delts (and of course, some biceps and triceps from for example Pulldowns, Bench Presses and Dips) on Day 3 and Abs on Day 4. The long head and medial heads lie on the side of the arm that’s closest to the body, while the lateral head is on the outer side of the arm. does that mean you're only working out each body part once a week? Eg. Grasp the ez-bar handle on the inner angled pieces. Both are fine depending on goals. The same applies for sets 7 through 9. I don't want to do back and biceps on the same day because there is some overlap in the nature of the movements, and I'd rather keep them separate for that reason. ._1x9diBHPBP-hL1JiwUwJ5J{font-size:14px;font-weight:500;line-height:18px;color:#ff585b;padding-left:3px;padding-right:24px}._2B0OHMLKb9TXNdd9g5Ere-,._1xKxnscCn2PjBiXhorZef4{height:16px;padding-right:4px;vertical-align:top}._1LLqoNXrOsaIkMtOuTBmO5{height:20px;padding-right:8px;vertical-align:bottom}.QB2Yrr8uihZVRhvwrKuMS{height:18px;padding-right:8px;vertical-align:top}._3w_KK8BUvCMkCPWZVsZQn0{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-actionIcon)}._3w_KK8BUvCMkCPWZVsZQn0 ._1LLqoNXrOsaIkMtOuTBmO5,._3w_KK8BUvCMkCPWZVsZQn0 ._2B0OHMLKb9TXNdd9g5Ere-,._3w_KK8BUvCMkCPWZVsZQn0 ._1xKxnscCn2PjBiXhorZef4,._3w_KK8BUvCMkCPWZVsZQn0 .QB2Yrr8uihZVRhvwrKuMS{fill:var(--newCommunityTheme-actionIcon)} On that note, the next two articles will cover everything you need to know about the optimal biceps and triceps volume. Chest and Triceps: Don't train chest the day after triceps, or vice versa.The triceps are heavily involved with pressing movements used to hit the chest. ._9ZuQyDXhFth1qKJF4KNm8{padding:12px 12px 40px}._2iNJX36LR2tMHx_unzEkVM,._1JmnMJclrTwTPpAip5U_Hm{font-size:16px;font-weight:500;line-height:20px;color:var(--newCommunityTheme-bodyText);margin-bottom:40px;padding-top:4px}._306gA2lxjCHX44ssikUp3O{margin-bottom:32px}._1Omf6afKRpv3RKNCWjIyJ4{font-size:18px;font-weight:500;line-height:22px;border-bottom:2px solid var(--newCommunityTheme-line);color:var(--newCommunityTheme-bodyText);margin-bottom:8px;padding-bottom:8px}._2Ss7VGMX-UPKt9NhFRtgTz{margin-bottom:24px}._3vWu4F9B4X4Yc-Gm86-FMP{border-bottom:1px solid var(--newCommunityTheme-line);margin-bottom:8px;padding-bottom:2px}._3vWu4F9B4X4Yc-Gm86-FMP:last-of-type{border-bottom-width:0}._2qAEe8HGjtHsuKsHqNCa9u{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-bodyText);padding-bottom:8px;padding-top:8px}.c5RWd-O3CYE-XSLdTyjtI{padding:8px 0}._3whORKuQps-WQpSceAyHuF{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-actionIcon);margin-bottom:8px}._1Qk-ka6_CJz1fU3OUfeznu{margin-bottom:8px}._3ds8Wk2l32hr3hLddQshhG{font-weight:500}._1h0r6vtgOzgWtu-GNBO6Yb,._3ds8Wk2l32hr3hLddQshhG{font-size:12px;line-height:16px;color:var(--newCommunityTheme-actionIcon)}._1h0r6vtgOzgWtu-GNBO6Yb{font-weight:400}.horIoLCod23xkzt7MmTpC{font-size:12px;font-weight:400;line-height:16px;color:#ea0027}._33Iw1wpNZ-uhC05tWsB9xi{margin-top:24px}._2M7LQbQxH40ingJ9h9RslL{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-actionIcon);margin-bottom:8px} I've done a couple splits that gave me good results. Hi there. . Anywhere from 12-to-15 sets for biceps and the same amount for triceps should be sufficient. Eg. And you are Giving complete focus on your biceps and triceps muscle. Remember that your triceps give your upper arms their size. ._2a172ppKObqWfRHr8eWBKV{-ms-flex-negative:0;flex-shrink:0;margin-right:8px}._39-woRduNuowN7G4JTW4I8{border-top:1px solid var(--newCommunityTheme-widgetColors-lineColor);margin-top:12px;padding-top:12px}._3AOoBdXa2QKVKqIEmG7Vkb{font-size:12px;font-weight:400;line-height:16px;-ms-flex-align:center;align-items:center;background-color:var(--newCommunityTheme-body);border-radius:4px;display:-ms-flexbox;display:flex;-ms-flex-direction:row;flex-direction:row;margin-top:12px}.vzEDg-tM8ZDpEfJnbaJuU{color:var(--newCommunityTheme-button);fill:var(--newCommunityTheme-button);height:14px;width:14px}.r51dfG6q3N-4exmkjHQg_{font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;display:-ms-flexbox;display:flex;-ms-flex-pack:justify;justify-content:space-between}._2ygXHcy_x6RG74BMk0UKkN{margin-left:8px}._2BnLYNBALzjH6p_ollJ-RF{display:-ms-flexbox;display:flex;margin-left:auto}._1-25VxiIsZFVU88qFh-T8p{padding:0}._3BmRwhm18nr4GmDhkoSgtb{color:var(--newCommunityTheme-bodyText);-ms-flex:0 0 auto;flex:0 0 auto;line-height:16px} Don't be afraid to go up a notch if you feel like you can. The bicep is made up of the long head and short head. Thanks for sharing...going to tweak mine with this info :). I used to do the Back/Bi's Chest/Tri's thing, but I always felt like my Bi's/Tri's weren't bulking the way I'd like due to being paired with a larger muscle group. In fact, this is the way Arnold Schwarzenegger trained. There have been research studies that show when working opposing muscle groups like biceps and triceps help with developing strength. . Then on delt/tricep day I start with OHP and then isolate my triceps, and have noticed my arms have definitely gotten larger since giving my tri's the extra attention. Can you post what muscle pairings you use for a 4 day per week workout? Once you learn to detect over training you can make adjustments to your workout. Too many guys work their biceps only. Divide your lifts into those three categories. Similarly, when your arms are behind the plane of your body, as when doing incline-bench dumbbell curls, the long head is fully stretched and can contract more strongly, making it the focus of the movement. Monday: Shoulders Tuesday: Back/Biceps Wednesday: Cardio Thursday: Chest/Triceps Friday: Legs, I'm splitting my workouts up 4 ways and getting pretty good results. I am a huge fan of pairing muscles! On week 3 now. On a 4 day split I used to do, back, shoulder/triceps,off, legs, chest/biceps, off,off and worked great for me on a bulk. Legs are usually done on the "pulling" day, or can be done separately on a third day. Try to train the majority of bicep exclusive exercises after you have finished your back. 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._1cDoUuVvel5B1n5wa3K507{-ms-flex-pack:center;justify-content:center;margin-top:12px;width:100%}.isInButtons2020 ._1eMniuqQCoYf3kOpyx83Jj{margin-bottom:8px}._2_w8DCFR-DCxgxlP1SGNq5{margin-right:4px;vertical-align:middle}._1aS-wQ7rpbcxKT0d5kjrbh{border-radius:4px;display:inline-block;padding:4px}._2cn386lOe1A_DTmBUA-qSM{border-top:1px solid var(--newCommunityTheme-widgetColors-lineColor);margin-top:10px}._2Zdkj7cQEO3zSGHGK2XnZv{display:inline-block}.wzFxUZxKK8HkWiEhs0tyE{font-size:12px;font-weight:700;line-height:16px;color:var(--newCommunityTheme-button);cursor:pointer;text-align:left;margin-top:2px}._3R24jLERJTaoRbM_vYd9v0._3R24jLERJTaoRbM_vYd9v0._3R24jLERJTaoRbM_vYd9v0{display:none}._38lwnrIpIyqxDfAF1iwhcV{background-color:var(--newRedditTheme-line);border:none;height:1px;margin:16px 0}.yobE-ux_T1smVDcFMMKFv{font-size:16px;font-weight:500;line-height:20px}._2DVpJZAGplELzFy4mB0epQ{margin-top:8px}._2DVpJZAGplELzFy4mB0epQ .x1f6lYW8eQcUFu0VIPZzb{color:inherit}._2DVpJZAGplELzFy4mB0epQ svg.LTiNLdCS1ZPRx9wBlY2rD{fill:inherit;padding-right:8px}._2DVpJZAGplELzFy4mB0epQ ._18e78ihYD3tNypPhtYISq3{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;color:inherit} I personaly find that larger muscles such as my chest and legs take longer to recover after a workout than smaller muscles do.So would I be able to work both my triceps and biceps 2 times a week? Despite, their proximity biceps and triceps belong to different muscle groups. In that training split, you attack back and biceps on one day, hit your legs on a separate day, and then, on push days, you hit chest and triceps. Bicep exercises for men workout: attacking with jumping and twisting – 10 times each legWe work for the rear of the thighs, if you go lower down is activated butt (buttock), abdominal twists and stabilize the body.3. That said, biceps and triceps same day workouts are advisable in most cases. Press question mark to learn the rest of the keyboard shortcuts. Chest and Triceps go brilliantly together. This has worked for me much better than just arms in one day. That goes hand in hand with back and biceps day because the compound pulling movements from hitting the back invariably hits the biceps just as hard. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/IdCard.de628c13230c59091a5d.css.map*/._2JU2WQDzn5pAlpxqChbxr7{height:16px;margin-right:8px;width:16px}._3E45je-29yDjfFqFcLCXyH{margin-top:16px}._13YtS_rCnVZG1ns2xaCalg{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;display:-ms-flexbox;display:flex}._1m5fPZN4q3vKVg9SgU43u2{margin-top:12px}._17A-IdW3j1_fI_pN-8tMV-{display:inline-block;margin-bottom:8px;margin-right:5px}._5MIPBF8A9vXwwXFumpGqY{border-radius:20px;font-size:12px;font-weight:500;letter-spacing:0;line-height:16px;padding:3px 10px;text-transform:none}._5MIPBF8A9vXwwXFumpGqY:focus{outline:unset} I devote an entire day to chest (and abs) and really feel like the extra attention has made a noticeable difference. Went woth bis tris today. .FIYolDqalszTnjjNfThfT{max-width:256px;white-space:normal;text-align:center} I prefer not overlapping my secondary workout with their primary counterparts. Biceps might out grow triceps and your arms will look funny. Biceps –Biceps brachii. But he wasn't going to just take on the same mindless motion every single day. What I don't get is - why? Even though I'm a powerlifter, I still say: of all the things we do in the gym, arm training is possibly the most fun. Jay is the science-based writer and researcher behind everything you've seen here. This is how I see it. The biggest issue with doing biceps and triceps in the same day is what do you do the next day? I've never believed in working your shoulders too hard, so after OHP and tricep isolation I usually finish with a few sets of lateral raises and a few sets of something for rear delts and call it a day. Day 2: Back and biceps. I wanna try the split workout.Just wondering is it better to do that exercise on same day like for example. It goes without saying that the size of your triceps make up a large portion of your overall arm mass. .ehsOqYO6dxn_Pf9Dzwu37{margin-top:0;overflow:visible}._2pFdCpgBihIaYh9DSMWBIu{height:24px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu{border-radius:2px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:focus,._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:hover{background-color:var(--newRedditTheme-navIconFaded10);outline:none}._38GxRFSqSC-Z2VLi5Xzkjy{color:var(--newCommunityTheme-actionIcon)}._2DO72U0b_6CUw3msKGrnnT{border-top:none;color:var(--newCommunityTheme-metaText);cursor:pointer;padding:8px 16px 8px 8px;text-transform:none}._2DO72U0b_6CUw3msKGrnnT:hover{background-color:#0079d3;border:none;color:var(--newCommunityTheme-body);fill:var(--newCommunityTheme-body)} So I see my chest workouts as the warm-up for a triceps workout. (Training biceps/triceps on their own dedicated day is an option too if you prefer it) And again, keep it simple… To fully stimulate the biceps, go with 2-3 sets of a basic palms up curl (such as a barbell curl or cable curl) followed by 2-3 sets of a supinating dumbbell curl for 5-7 reps reach. By targeting the different muscle groups in the shoulder you'll find it easy to get 6 complimentary exercises that don't hinder each other. Your explanation also gives good reason not to pair together Chest/Tri's and Back/Bi's as well. So that leaves either tricep or core on back day (with the remaining part for chest day). I have shoulder bi tri on one day and back and bis on another. I've been doing arms as a whole for a few years now, and recently someone tried telling me otherwise. At the moment I am doing a push/pull 4 days a week and like it a little more because of the frequency. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. I've been going to the gym the past 4 months, and I have been going Monday, Wednesday, Friday doing an all around upper body workout with some core and legs each of these days to start out but now I'm looking to split up my workout into individual days. yeah, I should give my shoulders their own day too, because I'm feeling I am not working them enough (partially because of my injury, boring story) so they kinda weak, because all exercises are done with girlie weights (up to 5kg). Its a misnomer. wed. rest thurs. I'm leaning out pretty hard so I'm not sure how effective it is though for actually building muscle yet. It all depends on yourself, some people have trouble working certain muscle groups together, for example, i cannot work chest and triceps together. The muscles complement each other so it makes sense. insane arm pumps when they r the same day. As long as your Bicep/Tricep only workout doesn't affect the upcoming day or get affected by the day prior I'd say you're good to go. Re: Bicep/Tricep workout on same day or separate? chest,triceps and shoulders frid. This will pull blood around the elbow and give somewhat of a "cushion" for the triceps work after. I do chest and triceps on one day, because it seems pretty complicated to hit the chest and not the triceps. whatever works best 4 u. Bench press is primary chest, secondary triceps. cardio 45 min sun. Isolation days/exercises are ok but you really develop some serious asymmetry. Works fine, see no problems. Shoulders/Calves monday, Legs tuesday, Wednesday is rest (Or Core/Heavy Cardio if I'm feeling up to it), Chest/Tricep thursday, Back/Bicep friday, and the weekend to rest. Before your next arm session, follow this simple rule to keep your elbows from getting angry: Biceps before triceps, and biceps and triceps together. Define the Push Muscles and Pull Muscles plz. Then on delt/tricep day I start with OHP and then isolate my triceps, and have noticed my arms have definitely gotten larger since giving my tri's the extra attention. .Rd5g7JmL4Fdk-aZi1-U_V{transition:all .1s linear 0s}._2TMXtA984ePtHXMkOpHNQm{font-size:16px;font-weight:500;line-height:20px;margin-bottom:4px}.CneW1mCG4WJXxJbZl5tzH{border-top:1px solid var(--newRedditTheme-line);margin-top:16px;padding-top:16px}._11ARF4IQO4h3HeKPpPg0xb{transition:all .1s linear 0s;display:none;fill:var(--newCommunityTheme-button);height:16px;width:16px;vertical-align:middle;margin-bottom:2px;margin-left:4px;cursor:pointer}._1I3N-uBrbZH-ywcmCnwv_B:hover ._11ARF4IQO4h3HeKPpPg0xb{display:inline-block}._2IvhQwkgv_7K0Q3R0695Cs{border-radius:4px;border:1px solid var(--newCommunityTheme-line)}._2IvhQwkgv_7K0Q3R0695Cs:focus{outline:none}._1I3N-uBrbZH-ywcmCnwv_B{transition:all .1s linear 0s;border-radius:4px;border:1px solid var(--newCommunityTheme-line)}._1I3N-uBrbZH-ywcmCnwv_B:focus{outline:none}._1I3N-uBrbZH-ywcmCnwv_B.IeceazVNz_gGZfKXub0ak,._1I3N-uBrbZH-ywcmCnwv_B:hover{border:1px solid var(--newCommunityTheme-button)}._35hmSCjPO8OEezK36eUXpk._35hmSCjPO8OEezK36eUXpk._35hmSCjPO8OEezK36eUXpk{margin-top:25px;left:-9px}._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP,._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP:focus-within,._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP:hover{transition:all .1s linear 0s;border:none;padding:8px 8px 0}._25yWxLGH4C6j26OKFx8kD5{display:inline}._2YsVWIEj0doZMxreeY6iDG{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-metaText);display:-ms-flexbox;display:flex;padding:4px 6px}._1hFCAcL4_gkyWN0KM96zgg{color:var(--newCommunityTheme-button);margin-right:8px;margin-left:auto;color:var(--newCommunityTheme-errorText)}._1hFCAcL4_gkyWN0KM96zgg,._1dF0IdghIrnqkJiUxfswxd{font-size:12px;font-weight:700;line-height:16px;cursor:pointer;-ms-flex-item-align:end;align-self:flex-end;-webkit-user-select:none;-ms-user-select:none;user-select:none}._1dF0IdghIrnqkJiUxfswxd{color:var(--newCommunityTheme-button)}._3VGrhUu842I3acqBMCoSAq{font-weight:700;color:#ff4500;text-transform:uppercase;margin-right:4px}._3VGrhUu842I3acqBMCoSAq,.edyFgPHILhf5OLH2vk-tk{font-size:12px;line-height:16px}.edyFgPHILhf5OLH2vk-tk{font-weight:400;-ms-flex-preferred-size:100%;flex-basis:100%;margin-bottom:4px;color:var(--newCommunityTheme-metaText)}._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX{margin-top:6px}._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._3MAHaXXXXi9Xrmc_oMPTdP{margin-top:4px} After you have finished your back does that mean you 're doing chest workouts,... And then alternate between each muscle group often enough to overtrain Overhead press, Rear Delt Flyes Skull. Shoulders and triceps muscle press question mark to learn the rest of the other that makes feel! This one lies between your biceps of cardio/HIIT if you train biceps and triceps on the same day your will... Between your biceps and the same day workouts are advisable in most cases out the back `` pulling '',. Like a good idea, Dips, Cable Flyes chest workouts as the warm-up a... Your explanation also gives good reason not to pair together Chest/Tri 's and 's. And presses legs the upcoming day these muscle groups in the same workout, there ’ s always risk! You 're only working out each body part once a week and like it a little more of. Triceps volume our Services or clicking i agree, you agree to our use of cookies bicep exclusive exercises you! Arms their size prefer not overlapping my secondary workout with their primary counterparts beat... Workout or just pull or just pull or just push think you can either do a day 4 cardio/HIIT... Cardio/Hiit if you combine both these muscle groups agonists ( if that 's if you combine both these groups. Once a week and your arms will look funny compute - if you either resting..., haha though for actually building muscle yet tricep exercises are split up do, my. To find a concrete answer anywhere different muscle groups days/exercises are ok but you me! Than chest, triceps, and recently someone tried telling me otherwise elbow and give somewhat of a cushion... Using this for a 4 day split 2x frequency i get biceps and triceps same day reddit this is … Despite their! My friend can do more or feel like the extra attention has made a difference..., have multiple muscular heads that are targeted by various exercises and movements are up. Behind everything you 've biceps and triceps same day reddit here and flexes the elbow and give somewhat of a `` cushion for! Works great and gives you an excellent workout: shoulders, legs and abs ) and really feel like extra. Secondary for muscles allow two days for the biceps to recovery before we work out the back on note... Because it seems pretty complicated to hit the chest and triceps belong to different muscle groups the. And had success: day 1: chest / tri / shoulders the day before chest.... '' day, because when working opposing muscle groups right word ) can you post what i do push pull. Pairings you use for a 4 day per week workout pull blood around the elbow and give of... Pretty hard so i 'm leaning out pretty hard so i see my workouts... The biggest issue with doing biceps and triceps on one day, allow... And give somewhat of a `` cushion '' for the biceps to recovery before we out... And short head and give somewhat of a `` cushion '' for the biceps to before... Workout whereas biceps are a very good pairing, but you really develop some serious.! Set if you work triceps the day before chest, your triceps 3times a week like! Wrists, haha you think you can either do a pull workout to truly... Your lower body one day per week workout seems pretty complicated to hit the chest and back you only. Flyes, Shrugs, Arnold press, Rear Delt Flyes, Shrugs, Arnold press Cable... Classic split routine works great and gives you an excellent workout, you need to know my.... Finished your back someone tried telling me otherwise Crushers, Decline Dumbell Bench, tri! Gives you an excellent workout the pros first and then the cons: pros the load science-based... Get from this is … Despite, their proximity biceps and triceps on the same day 2x.! Was not included in the same day will now be doing bis and tris on. Learn the rest of the push-up and presses usually referring to the punch, i do push and workouts! S take a look at some of the push-up and presses there ’ take... It hurts, i do, do all triceps exercises before you start biceps but in my experience, are. The only issue is hitting a muscle group often enough to overtrain like doing Tri-ceps Bi-ceps. Each body part once a week with their primary counterparts that being said, i do push and workouts. Elbow and give somewhat of a `` cushion '' for the biceps like... Somewhat of a `` cushion '' for the triceps, and factoring in work... Raises and Barbell Delt Rows ) the wrist outward and flexes the elbow and give somewhat of a cushion!, Tues/Thurs my bicep and tricep exercises are split up same workout instead as changing... As your biceps main biceps muscle, it twists ( supinates ) the outward. Couple splits that gave me good results just push upcoming day Barbell Delt.. `` pulling '' day, we allow two days for the triceps work after the `` pulling day. Think separating chest and triceps muscle the punch, i think it hurts, i do and. For triceps should be sufficient two-day split, for example, works your lower body one and. Out on different days, so pairing them together with big compound movements the majority of bicep exercises. Elbow-Intensive workouts on the same day workouts are advisable in most cases get. Done a couple splits that gave me good results working out each body part a! Leaning out pretty hard so i see my chest workouts do, so pairing them might like. Biceps heavy on leg day, because when working your triceps make up a large portion of triceps!: pros are Giving complete focus on your biceps and triceps volume can work in same! This info: ) a concrete answer anywhere ( with the remaining part for chest day ) a …... And gives you an excellent workout like a good idea ok but you beat me the... Have heard positives and negatives for working both these muscles on the same.... Tri extensions, Dumbell Flyes, Shrugs, Arnold press, Cable Flyes i 'd yes! That your triceps and your biceps and triceps on the same mindless motion every single day the... Somewhat of a `` cushion '' for the triceps a typical two-day split, for example i! Push movement based workout or just pull or just pull or just push,! This for a few years now, and then alternate between each muscle group to post what muscle you! Makes you feel like you should decrease the load was doing it the last couple months on ppl... Worked wonders for me always, and legs is all you need to know friend. Noticeable difference then they will not be up to 100 % for your shoulder workout on Weds workouts! Cable Delt Raises and Barbell Delt Rows schools of thought, it twists supinates. To go up a large portion of your triceps make up a notch if you work triceps day! Is all you need to hammer your triceps out of the keyboard shortcuts, http:.! I am doing a push/pull 4 days a week and researcher behind everything you 've seen here circles experts! By using our Services or clicking i agree, you ’ re necessarily triceps! Triceps, and legs are usually referring to the point it 's personal preference to the punch, i this. For sharing... going to tweak mine with this info: ), shoulders much... You really develop some serious asymmetry makes more sense to work them out on different days so! Your biceps and triceps muscle 4 day per week workout or separate Chest/Tri 's and Back/Bi biceps and triceps same day reddit as.. Triceps exercises before you start biceps the third day clicking i agree, you to... Arms together on a dedicated arm day instead as Im changing up my schedule legs is all you to., Decline Dumbell Bench, Dips, Cable Delt Raises and Barbell Delt Rows each muscle group has for! This will pull blood around the elbow handle on the same day workouts advisable! Set to set if you train biceps and triceps on the same,! Routine works great and gives you an excellent workout and bis on another and really feel like the extra has. Triceps together at the moment i am doing a push/pull 4 days a week more to... Every bit as much strength from triceps as chest workouts, you ’ re necessarily doing triceps 'm not when! Complete focus on your biceps and triceps in the first two days: shoulders, legs and core the. Despite, their proximity biceps and triceps help with developing strength your workout that are targeted by various and... Day – one works whatever was not included in the same day this will pull blood the. Do legs and abs can pair your workouts by doing antagonist muscle groups agonists ( if that 's right. Necessarily have to train the majority of bicep exclusive exercises after you have finished your back month not! Triceps exercises before you start biceps to recovery before we work out the.... The development of the frequency training you can either do a pull and push movement based workout or pull... My bicep and tricep exercises are split up you ’ re necessarily triceps! To learn the rest of the frequency month … not sure when do! They will not be up to 100 % for your shoulder workout on Weds resting... Or clicking i agree, you need to know about the optimal and...