routine

[deae1]

ive been working out for two years. i have a pretty good diet. im getting about 4,000 calories a day and drinking alot of water. but ive always had trouble getting my arms bigger. i wanted to know how this routine looks. im starting it next week. keep in mind i have a bad back. thats why im not doing deadlifts. and i workout in my garage thats why im not doing too much leg work.

monday.
chest triceps
bench press 4x8
incline dumbbell press 3x8
flys 2x10
tricep extension 3x8

wednesday.
back biceps
wide grip pull ups 4x8
barbell rows 3x8
dumbbell curls 3x8
shrugs 4x10

friday.
legs shoulders
squats 4x8
leg curls 3x8
dumbell shoulder press 4x8
laterial raises 3x8

i also wanted to know if i do some boxing once a week (shadow boxing, speed bag,heavy bag and some sparring) will that be overtraining any muscles? i either go on tuesdays or wednesday for about an hour..

 

[R.Lewis]

There is lots to say but i dont have the time.

mainly, no, if you have been working out for 2yrs and you are serious then you need to change things up, get your muscles guessing and even out your workout.

is there any reason you see that the chest is more important than your lats or your traps, cos you do 1 exercise for high traps, 1for low, and one for your lats, yet you still do 3 exercises for your chest.

I dont knwo how much time and effort you have but if you want bigger arms it wont hurt to throw an extra arm exercise in for tris and bis. if you have time I'd sugest an whole days for arms, or do legs with arms at the end of the week.

research about reps and changing your rep scheme every so offen, changing your workout, diffrence between isolation and compound (sorry if you know this, but it helps understand what your doing), breathing.

eating times of the day, you can eat 4000cals, but is is all goos and spread over 24 hrs, some ppl eat 4000cals all crap, and in 3meals 8am - 12pm - 6pm thats very bad for you.