Hows this sound

[grab an umbrella]

So I started training again today after about a year layoff.  Needless to say I have lost a lot of size, just wanted an opinion on this bicep/tricep workout I did today

3 sets/exercise
12 reps, 10 reps, 8 reps
increasing weight

Biceps
Standing Barbell curls
Seated hammer curls
Preacher curls
Concentration curls

Triceps
Standing Overhead extensions
Kickbacks
Cable rope pushdowns
Seated pushdown(like a dip almost)

[LatsMcGee]

No forearms?

[grab an umbrella]

I work forearms on back day.  I do this because you have to work the hell out of forearms to get them to grow, so I figure if they are already pre exhausted it makes sense to work them then.

[pumpster]

Way too much volume IMO, unless alot of those sets are just warmups. I used to do more volume, with most sets intense, now i'd suggest about 5-6 sets for biceps and 6-7 sets for triceps at full intensity, going to failure.

As far as the first few workouts back from a layoff, i think it's better to do less sets and use less intensity for the first few workouts-you're gonna be sore anyway, there's no point in pulverizing the muscles fully until they're ready. If you take it a little easier the first week or so you'll be less sore and recover back to fully intensity workouts faster.

[Zach Trowbridge]

Realistically, you'd be much better suited to a MWF full-body workout for at least the first month, to re-train your CNS and get your form back.  Something like this:

Bench Press or Flat Dumbbell Press
Barbell Squat or Leg Press
Deadlift, Barbell Row or Chinup
Military or Dumbbell Press
Leg Curl or RDL
Barbell Curl
Skullcrushers
Some Calf Raise Variation

2-4 sets per exercise, 8-12 reps, 45-60 second rest periods, using weights that are maybe 50% 1RM and working up to 75-80% over the first month.

[AVBG]

too many exercises for that amount of volume, cut two exercises each from the muscle group (maybe alternate the arm workouts for variety)

[grab an umbrella]

I have always been a big volume proponent.  Volume seems to work for me.  Previous to my one year layoff, I had been working out for about 5 years straight and was continuing to see good results from high volume training.  The workout I layed out is relatively low volume compared to what I used to do.

[pumpster]

I have always been a big volume proponent.  Volume seems to work for me.  Previous to my one year layoff, I had been working out for about 5 years straight and was continuing to see good results from high volume training.  The workout I layed out is relatively low volume compared to what I used to do.

In that case why are you asking for opinions if you've already made up your mind.

[grab an umbrella]

Maybe I should have included the high volume thing the first go round.  I was just curious as to the exercises and what not...

[Zach Trowbridge]

Maybe I should have included the high volume thing the first go round.  I was just curious as to the exercises and what not...

Your triceps exercise choices aren't very good.  2 pushdowns, a kickback, and overhead extensions.  Bodyweight parallel bar dips, bench dips, close-grip bench presses from any angle, skull-crushers, and JM presses are all better choices.

[QuakerOats]

hahahahaha, i love these guys who do more exercises for biceps or triceps than they do for legs or back, there's no need for more 1-2 movements for each arm group.

[tbombz]

hahahahaha, i love these guys who do more exercises for biceps or triceps than they do for legs or back, there's no need for more 1-2 movements for each arm group.

but working out triceps so so damn fun !!!

[QuakerOats]

but working out triceps so so damn fun !!!

like i said 1-2 movements is fine but some clowns do so many low intensity, low weight exercises that it's just stupid and these clowns consider a leg workout hack squats and leg presses for half reps.

[tbombz]

i agree you dont need much for arms.. i only do 2 , sometimes 3 , for biceps these days... but triceps i always do tons... just cuz i love workin em out ..today i did tris and i did three different giants sets...3 exercises each..4 sets per giant set... so thats like 36 sets total.. but i did it in less than a half hour..

[QuakerOats]

i agree you dont need much for arms.. i only do 2 , sometimes 3 , for biceps these days... but triceps i always do tons... just cuz i love workin em out ..today i did tris and i did three different giants sets...3 exercises each..4 sets per giant set... so thats like 36 sets total.. but i did it in less than a half hour..

damn you must have been throwing around some massive weight for those.

[tbombz]

damn you must have been throwing around some massive weight for those.

yeah, your right, it wasnt very heavy at all, all of were to 12 reps, but it was as heavy as i could go for each and every set, as i was hitting failure at the 12th rep in every set...so by the end i wasnt barely using anything at all, but i was still the proper rep range...

[QuakerOats]

yeah, your right, it wasnt very heavy at all, all of were to 12 reps, but it was as heavy as i could go for each and every set, as i was hitting failure at the 12th rep in every set...so by the end i wasnt barely using anything at all, but i was still the proper rep range...

aren't you afraid that those 55 pound db two arm overhead extensions and 135 pound close grip benches are gonna hurt your wrists?

[tbombz]

i was using all machines so no im fine... i


first giant set

1. palm down press down  with cable and single hand attachment (one hadn at a time)
2. palm up press down (reverse press down) (one hand at a time)
3. rope pulldown (palms in)

second giant set
1. v bar push down
2. straigh bar push down
3. single arm rope pulldown

third giant set
1. machine tricep preacher thingie
2. machien dips
3 machine over head extensions with a v bar