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Winners make promises, losers make excuses.

" When the odds are against me I prove them wrong, when all else fails I succeed, when all else ceases to live I breath, when all turns to ashes from it I rise, so it doesn't matter what you throw at me or what you do, I am, I do, that's all that matters."
-The Iron Tank.

2. preacher curl 3x8.

- very short program. Take a single day for this stuff. You also can do abs and calves that day.

superset:
barbell curl-2x6-8
close grip bench press-2x6-8

superset:
dumbell curl-2x6-8
OH tricep ext.-2x6-8

superset:
cable curl-2x6-8
lying tricep press-2x6-8

Justin69

Ht, Wt, bf%

How long have you been training?

Give me that, I'll give you a solution guaranteed to work, or your money back.

Been training for about 2 years on and off but this summer I had a set program and stuck to it until some stuff happened. Now I'm gettin back into the set days and all.
Hope that enoguh info. Thanx

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Winners make promises, losers make excuses.

" When the odds are against me I prove them wrong, when all else fails I succeed, when all else ceases to live I breath, when all turns to ashes from it I rise, so it doesn't matter what you throw at me or what you do, I am, I do, that's all that matters."
-The Iron Tank.

A couple more questions:

Do you track your progression?

(IE, do you have a workout log, and do you make sure that every workout you get stronger than the last?)

If not, you have to start.

If so, have you been getting stronger?

If so, post your entire routine.

1. Do Tri's and bi's on same day.
2. No more than 6-8 sets a muscle.
3. When looking for mass 6-8 rep range.
4. Compound movements are key!
5. Train arms once a week.
6. Don't forget the hammer curls for bicep thickness.

Any more questions e-mail me.

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"The more you sweat in training the less you bleed in battle"

My routine...
Day 1- Arm
Day 2- Chest
Day 3- Back/Shoulders/Traps
Day 4- Legs
But after readin what Steel Soldier said I realized I was overtraining my upper body. So will be switchin to...
Day 1- Chest
Day 2- Back/Shoulders/Traps
Day 3- Off/Cardio
Day 4- Legs
Day 5- Arms
Day 6- Cardio or off
Day 7- Training camp for hockey

Thanx for the help and tips guys.

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Winners make promises, losers make excuses.

" When the odds are against me I prove them wrong, when all else fails I succeed, when all else ceases to live I breath, when all turns to ashes from it I rise, so it doesn't matter what you throw at me or what you do, I am, I do, that's all that matters."
-The Iron Tank.

Here is what I would suggest (Lucky you, you get 2 for 1)

If you can do it, try this workout, 3 times a week. (This is based on a Sean Toohey interpretation of McCallum)

Squat 2x10
SLDL 2x10
Bench press 2x8
Dip 2x8
OH press 1x8
Bent row 2x8
Chin 2x6

You must train as hard as you ever have, especially on the squats. Add at least 5 pounds to your squat every workout, and do not stop until you get all of your reps.

Do it for at least 3 months, no skipping workouts, no drinking alcohol, no smoking, getting 9 hours of sleep a night, and eating at least 500 cals a day over maintenance, and at least 1.25g of protein per pound of BW.

If that seems a bit much, or doesn't fit with your schedule, try this:

Day 1 Back/biceps
Deadlift 3x8 or 5x5
Bent Row 2x8
Chin 2x6
Shrug 2x8
BB curl 1x8

Day 2 rest

Day 3 Chest/shoulders/triceps
Bench press 5x5 (2 warmups, 3 worksets)
Incline DB press 2x8
flat flye: 1x8-12
Military press 3x8 1 warmup, 2 worksets)
Lateral raise 1x8-12
GC bench or French press 2x8-12

Day 4 rest

Day 5 Legs
Squat 5x5 or 3x8
Leg press 2x8
SLDL 3x8
Calf raise 3x8
Abs

Days 6 and 7, rest

Start out a little under what you can do now, and add weight every week, and get your reps. Keep going using this routine until you go 2 weeks missing your rep goal.

Same rules as above re: eating, drinking, etc.

You'll notice a lack of arm work here.

There is a reason. Arm work doesn't make you big. BUT - as you get bigger, your arms will get bigger.

The keys are basic compound movements, progression, and hard work.

Put on 20 pounds and see what your arms look like.

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Winners make promises, losers make excuses.

" When the odds are against me I prove them wrong, when all else fails I succeed, when all else ceases to live I breath, when all turns to ashes from it I rise, so it doesn't matter what you throw at me or what you do, I am, I do, that's all that matters."
-The Iron Tank.

Chest day
bench, incline bench, dips, military press, close grip bench (2sets).

back day
deadlift, chins, rows, preacher curls(2 sets)

Biceps:
1. Barbell Curls-5 sets-10,10,8,6,6 or 5
2. Dumbell Curls- 4-5 sets-10,8,8,6,6 or 5