Hello to all.. I am from Sri Lanka.
I've been lifting weights for a while now. My prob is even though I am getting good results in chest,Shoulders and other major muscle groups I seem to be going nowhere with arms.
Even though the arms are little defined than before, when measured size is the same as 6 months ago.
I might not be a serious bodybuilder as you guys are, still I do my best with what I got here.
My current chart is as follows.
DAY 01 [Chest and Back]
1 Full Squat 20
2 Decline Press 15,10,8,8
3 Flat bench Press 15,10,8,8
4 Inclined Press 15,10,8,8
5 Inclined Flyies 15,12,10
6 DB Pull Over 12,8
7 Barbell rowing 15,15,15,15
8 T bar rowing 15,15,15
9 Wide Grip Pull Down 15,15,15
10 Good Morning 10,10
Day 02 [Arms]
1 Full Squat 20
2 Close grip bench press 15,10,8,8
3 Ez bar french press 10,8,8
4 Seated O/H D Extention 10,10,10
5 Cable Pressdown 15,15
6 Ez bar preacher curl 12,10,8,6
7 3-Grip barbell curl 12,12,12
8 Seated Dual Hammer Curl 10,8,8
9 DB concentration curl 12,10
Day 03 [Shoulders and Legs]
1 Full Squat 20
2 Barbell Back press 12,10,8,6
3 DB lateral raise 12,10,8
4 Inclined DB lateral raise 10,8,8
5 Upright row 8,8
6 Barbell Shrugs 12,12,12
7 Leg Press 12,12,12,2
8 Leg extension 12,12,12
9 Leg Curl 12,12,12
10 Calf 15,15,15
Day 04 [Arms]
1 Full Squat 20
2 Close grip Ez bar bench press 15,10,8,8
3 Ez bar french press 10,8,8
4 Seated O/H D Extension 10,10,10
5 Cable Press down 15,15
6 Ez bar preacher curl 12,10,8,6
7 3-Grip barbell curl 12,12,12
8 Seated Alternate DB Curl 10,8,8
9 Seated Dual Hammer Curl 12,10
Day 05 [-REST-]
any idea what i should do...
I am totally new here, so pls forgive me if i posted this in the wrong section...
