Michael

I'm sorry that I tortured you guys with all my workout threads, but I decided to finally make my own. Here it is: (sorry for all the crappy isolations, but arms are so small I just need a way to make those bitches grow)

Squat 3 X 8
Stiff-Leg Deadlift 3 X 8
Inclined Bench Press 3 X 8
Rows 3 X 8
Shoulder Press 3 X 8
Dumbbell Curls 3 X 8
Standing Triceps Extensions 3 X 8
Abdominal Crunches 3 X 8 (I just need to get that 6 pack as well...)

What do you think? (I promise this is gonna be my last workout thread as soon as you guys give me your opinions)

Michael

I forgot to say, I'll be doing this workout Mon/Wed/Fri for 13 weeks with a break on week 7

AddictedLifter

What's your ultimate goal? Are you doing any cardio? Also I think you could so more chest work. But, need more info please

XChrisX

It's good to have splits but I would try and get atleast 3 solid exercises in for each bodypart trained(especially for your bis/tris if that's your slow growing body part). It seems as if everything is cluttered. Try spacing everything out. Old Fashioned Leg Day(Quads,Hams), Chest/Tris, Back/Bis, and Delts/calves, this split seems to work well for me. 4 solid days of training allowing for 3 solid days of rest/cardio/abs. Hope that helps!

digitor

That's impossible to do that volume with the same exercises 3 times a week. The point of training 3 times a week is that volume is lower in each session but intensity is higher, as in Rippetoe's that you have been following.

Also you managed to forget dips and pullups

Michael

Well, I try at home and I don't have a pullup/dip station so I'm unable to do them.

My ultimate is to gain some good muscle mass and as little fat as possible.

How do you think this workout look?

Monday:
Squat 3 X 8
Stiff-Leg Deadlift 3 X 8
Barbell Lunges 3 X 8
Deadlift 1 X 8

Tuesday: 30 minutes cardio

Wednesday:
Dumbbell bench press 3 X 8
Dumbbell flies 3 X 8
Incline bench press 3 X 8
Standing tricep extentions 3 X 8

Thursday: 30 minutes cardio

Friday:
Barbell Rows 3 X 8
Dumbbell Rows 3 X 8
Dumbbell Curls 3 X 8
Hammer Curls 3 X 8

Saturday: Rest

Sunday:
Shoulder press 3 X 8
Lateral raises 3 X 8
Standing dumbbell calf raises 3 X 8

XChrisX

That one looks 110% better, and pretty sound. That with a clean diet should get you pretty huge.

Michael

Thanks a lot man! I really appreciate your help
And as I said before, there will be no more annoying workout threads from me

digitor

They are essential compound exercises for arm development, as well as being excellent for chest and lats. I suggest you find a way of improvising. Putting a pullup bar up in a doorway or garage is easy, and dips can be done between two surfaces of equal height.

Your routine is pretty good, but if you had dips and pullups you could forget about inappropriate exercises like flies, to a certain extent tricep extensions and one of the curls.

Critical Mass

If you want your arms to grow, I'd like to suggest the following:

1. Ditch the standing tricep extension.
2. Do close grip bench presses. Yes, they recruit some chest however, theres still no other exercise where you can overload your triceps with that much weight.
3. Then do lying tricep extensions. ie. skullcrushers.
4. You simply Must find some way of doing dips brutha.
5. Don't do alt. dumbell curls then go to hammer curls. Do standing barbell curls. Overload that bar with as much as you can do with good form. THis is your mass builder.
6. Then do your alt. hammer curls to bring up the brachiallis.

Good luck and mass them ARMS!!

Michael

Thanks a lot dude!

AddictedLifter

Looks much better! However, I think you should add in more back work. 2 exercises won't cut it if your trying to put on mass. Add in some Pullups and maybe a cable exercise. Other than that, pretty good as long as ur diet is in check

Critical Mass

Why, thank you BigHump!

MuscleMass

MILITARY PRESS MY FRIEND MILITARY PRESS. (Shoulders)
Throw some reverse curls in there. (I prefer them to hammers) Maybe swap monday and wednesday as mon doesnt have so much arm work and itl give your amrs more time to recover. Do some bent over rows for your back. Apart from that looks good :thumbsup:.