How can I fit triceps into my new routine?

[Beachbum1546]

Triceps suck and before I used to do chest/tri workouts and it seemed I would never gain any size on my arms. So I assumed I was overtraining my tris on that day. Here is my new routine:

Sunday: off
Monday: Chest/Bis
Tuesday: Legs
Wednesday: off
Thursday: Back
Friday: Shoulders
Saturday: off


How could change my routine to fit in triceps without having them overtrained, I get them worked when doing chest day and shoulder day, but with that said I'm not sure if they will grow without localized work.
Also keep in mind that I work on the weekends so it makes it diffucult to go to the gym, plus I have to take the bus to get to the gym and the bus doesn't run on weekends so it would be a really far walk (but I would do it if needed).

Thank you,
K for answers.

 

[womprat]

If I was you, I would do them on your shoulders day. Do them after you've worked your shoulders so you're not diminishing your shoulder work out. I like to do dips for triceps, or also cable tricep push-downs.

I can guarentee that you're already working your triceps if you're doing shoulder/chest work, but I'm like you in that I also like to isolate it for the extra mass that you gain.

 

[Beachbum1546]

If I was you, I would do them on your shoulders day. Do them after you've worked your shoulders so you're not diminishing your shoulder work out. I like to do dips for triceps, or also cable tricep push-downs.

I can guarentee that you're already working your triceps if you're doing shoulder/chest work, but I'm like you in that I also like to isolate it for the extra mass that you gain.

cool, I have shoulder day today so I'll try that.

 

[musketeer]

Shoulder day for sure. I don't really need to train my triceps because of all they stress they get from pressing - dips, bench, overhead... but if I did then it would be after they are warm on shoulder day. As you are pressing upward for the presses, pushing dow is good, so BENCH dips with hands behind you with about 6 inches between them is the way to hit the tris. I lie to put a few 45 lb plates on my lap and then strip them as I fail with each weight.

 

[Beachbum1546]

Shoulder day for sure. I don't really need to train my triceps because of all they stress they get from pressing - dips, bench, overhead... but if I did then it would be after they are warm on shoulder day. As you are pressing upward for the presses, pushing dow is good, so BENCH dips with hands behind you with about 6 inches between them is the way to hit the tris. I lie to put a few 45 lb plates on my lap and then strip them as I fail with each weight.

regular dips aren't as beneficial?

 

[thelion2005]

Triceps suck and before I used to do chest/tri workouts and it seemed I would never gain any size on my arms. So I assumed I was overtraining my tris on that day. Here is my new routine:

Sunday: off
Monday: Chest/Bis
Tuesday: Legs
Wednesday: off
Thursday: Back
Friday: Shoulders
Saturday: off


How could change my routine to fit in triceps without having them overtrained, I get them worked when doing chest day and shoulder day, but with that said I'm not sure if they will grow without localized work.
Also keep in mind that I work on the weekends so it makes it diffucult to go to the gym, plus I have to take the bus to get to the gym and the bus doesn't run on weekends so it would be a really far walk (but I would do it if needed).

Thank you,
K for answers.

Sorry ... but I reason that tri's go with chest ... close grip presses and pressdowns. 3 X 8-6 each.

I also reason that biceps go with back. I'm big fan of low angle (30 degree) incline curls and Arnold style concentration curls. Again 3 X 8-6 each.

 

[Beachbum1546]

Sorry ... but I reason that tri's go with chest ... close grip presses and pressdowns. 3 X 8-6 each.

I also reason that biceps go with back. I'm big fan of low angle (30 degree) incline curls and Arnold style concentration curls. Again 3 X 8-6 each.

I did that for two years and my arms have stayed the same size. sure i put on 15lbs and back, legs, and chest have gotten much bigger but my bis and tris are shit.
I've been training bis with chest for four weeks and I can already see a difference. 2years= nothing, 4weeks= growth. hmm, easy choice.

 

[Beachbum1546]

I want to exand just a little as to why I perfer my new way. My BB curl after my back routine was 65lbs 4 sets 6-10 reps. That was all the weight I could handle. My arms were just too tired. When I train them with chest they are still fresh and I do 95lbs 4 sets 6-10 reps.