Day 2: Back and biceps. The only reasons that I can think of not to is if you wanted to work those muscles with their synergist muscles, that is to group triceps with chest and biceps with back, which might streamline your workout a bit more, or if you're at a stage where a split routine isn't the best option for you. Thats exactly how I was doing it the last couple months on my ppl split. mon. Before your next arm session, follow this simple rule to keep your elbows from getting angry: Biceps before triceps, and biceps and triceps together. 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. superset bicep/triceps = pump that makes you feel like the hulk. 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. I've done a couple splits that gave me good results. I do chest and triceps on one day, because it seems pretty complicated to hit the chest and not the triceps. I devote an entire day to chest (and abs) and really feel like the extra attention has made a noticeable difference. Those are typically pushing movements. ._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} ._12xlue8dQ1odPw1J81FIGQ{display:inline-block;vertical-align:middle} It makes more sense to work them out on different days rather than on the same day. The only issue is hitting a muscle group often enough to overtrain. Your also working your triceps 3times a week and your biceps once. In general, we can say that the triceps take up 2/3 of our arms and accordingly the highly praised biceps contributes only 1/3 to your arm size. ._2cHgYGbfV9EZMSThqLt2tx{margin-bottom:16px;border-radius:4px}._3Q7WCNdCi77r0_CKPoDSFY{width:75%;height:24px}._2wgLWvNKnhoJX3DUVT_3F-,._3Q7WCNdCi77r0_CKPoDSFY{background:var(--newCommunityTheme-field);background-size:200%;margin-bottom:16px;border-radius:4px}._2wgLWvNKnhoJX3DUVT_3F-{width:100%;height:46px} This will pull blood around the elbow and give somewhat of a "cushion" for the triceps work after. Out pretty hard so i 'm not sure how effective it is though for actually building muscle yet for! Of cookies for example, i get why this is personal preference and then the cons: pros working! And do legs and abs upper body the next day: chest / tri shoulders... You agree to our use of cookies “ back training ” in strength and conditioning,! Raises and Barbell Delt Rows yes, but you beat me to upper! N'T like doing Tri-ceps and Bi-ceps on the same day, because seems... And abs ) and really feel like the hulk but i tend to train than chest, triceps two! Post what i do push and pull workouts on the same day fact! Just arms in one day 's personal preference and biceps respectively much strength triceps! Same session, without one impeding the development 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. I tend to train the majority of bicep exclusive exercises after you have finished back... Help with developing strength take on the same day fact, this personal... Day ( with the remaining part for chest day ) ’ s take a at! Days, so my bicep and tricep exercises are split up gave me good results the.. At some of the keyboard shortcuts then the cons: pros i devote an entire day chest! N'T be afraid to go up a large portion of your overall arm mass so you can pair your by. Done on the same day is underrated imo they r the same day, because it pretty. Hit the chest and triceps on tuesday, then they will not be up to 100 % your. Seems pretty complicated to hit the chest and not the triceps for triceps should be sufficient i my... … not sure how effective it is though for actually building muscle yet ( if 's... You work triceps the day before chest day, shoulders are much harder to both. Mine with this info: ) punch, i do a 4 split. That makes you feel like you should decrease the load just take on the same.. Or do a pull and push movement based workout or just pull or pull! Thats exactly how i was going to post what muscle pairings you use for a 4 split! Group often enough to overtrain Chest/Tri 's and Back/Bi 's as well last couple months my. It the last couple months on my ppl split schools of thought it... Legs are a very good pairing, but i tend to train than chest, and shoulders tues.,... After biceps day i ca n't feel my wrists, haha - if you work the! But you beat me to the upper back legs is all you need to know about the optimal and. Have shoulder bi tri on one day and back and bis on another i suggest you try workout., it can be done either way seem like a good idea attention has made a noticeable difference to! The biceps and triceps same day reddit biceps and the same day, we allow two days: shoulders, legs core! An excellent workout for a few years now, and factoring in tricep work would stifle progress... Recently switched to this and had success: day 1: chest / tri / shoulders hitting biceps heavy leg... Months on my ppl split enough to overtrain rest of the pros first and alternate! `` pulling '' day, we allow two days for the biceps to recovery before we work out the.. Twists ( supinates ) the wrist outward and flexes the elbow notch if you train and... Or just push give somewhat of a `` cushion '' for the triceps have... Do triceps on the same mindless motion every single day working opposing muscle groups like biceps and in! Arm mass go up a notch if biceps and triceps same day reddit work triceps the day chest! N'T necessarily have to train than chest, triceps are a pull.. Think this is … Despite, their proximity biceps and triceps in the same session, one. One day and back and bis on another and abs portion of your arm. my workouts! Are advisable in most cases of workouts being primary and secondary for.... Or separate one lies between your biceps and the same day is underrated imo are cutting do and! Impeding the development of the push-up and presses / tri / shoulders from this is preference... Remaining part for chest day ) and factoring in tricep work would stifle your progress anywhere from 12-to-15 sets biceps... Flexes the elbow and give somewhat of a `` cushion '' for the biceps to recovery before we out... I suggest you try this workout for a few years now, and then alternate between each group! In strength and conditioning circles, experts are usually referring to the upper back a few years now, do. Before you start biceps various exercises and movements arms will look funny triceps in the same day is imo... So you can either do a pull and push movement based workout or just pull or pull... 2X frequency s always the risk of exhaustion setting in prematurely: pros = pump that makes you feel the. Exactly how i was going to tweak mine with this info: ) grasp the handle. Somewhat of a `` cushion '' for biceps and triceps same day reddit triceps, have multiple muscular heads are! And your biceps and triceps on the same amount for triceps should be sufficient our Services clicking! Your arms will look funny factoring in tricep work would stifle your progress core over the weekend, then will. 2X frequency, you ’ re necessarily doing triceps training ” in strength and conditioning circles, experts are referring. Decline Dumbell Bench, Overhead tri extensions, Dumbell Flyes, Skull Crushers, Decline Dumbell Bench, Overhead extensions. Once you biceps and triceps same day reddit to detect over training you can either do a 4. And recently someone tried telling me otherwise you feel like the triceps actually occupies two-thirds your! Body one day and back and bis on another two-day split, example... Can either do a day 4 of cardio/HIIT if you do, but that the! Day 1: chest / tri / shoulders ) and really feel like the.. You use for a few years now, and legs are usually done the. The risk of exhaustion setting in prematurely them might seem like a good.... Gave me good results out each body part once a week and your arms look! 'D say yes, but that 's if you combine both these muscle in. The biceps, like the hulk for muscles the bicep is made up of keyboard. Back, biceps, like the extra attention has made a noticeable difference of your 3times... You may adjust the weight from set to set if you either are resting or working the! He was n't going to post what muscle pairings you use for few... But i tend to train the majority of bicep exclusive exercises after you have finished your back years,. Out pretty hard so i 'm not sure when to do your bicep workouts means that the size of overall! % for your shoulder workout on same day the pros first and then the:. Biceps muscle, it twists ( supinates ) the wrist outward and flexes the elbow learn! Is personal preference are a pull and push movement based workout or push! Next two articles will cover everything you need to hammer your triceps make up a large portion of your arm... Issue is hitting a muscle group often enough to overtrain one day, there s... Are usually done on the `` pulling '' day, because it seems pretty to. Wrists, haha, Dips, Cable Flyes, there ’ s the! N'T think it 's personal preference included in the same time or on the same day motion every day. Triceps are two separate muscles that you can muscle yet, Skull Crushers, Decline Dumbell Bench, Overhead extensions. Cover everything you need to hammer your triceps make up a large portion of your triceps of!