My arms are sitting at 16.5 cold - 17pumped and just won't grow i train them twice a week though. I have been planning to do ARMS once a week on a separate day untill now i have been doing tris with chest and bis with back this is my current split;
Mon; Back + Bis
Tue; Chest + Tricep
Wens; Rest
Thurs; Shoulders + Back + Bicep
Friday; OFF
Saturday/Sunday; legs (only can work one day in the weekend because i rotate from sat-sun working days every week so can only train one day in weekend)
I think i am overtraining and need a new split where i hit bis/triceps on a separate day, i was thinking something like this;
Mon;arms
Tue;shoulder + chest
Wens;REST
Thurs; back
Friday;off
Weekend; (only can workout one day changes every week as i have to work one day every weekend) legs
Mabye any input? i can take another rest day but friday i have to go work right after school so can't go to gym and one day in weekend off aswell