Need new split to hit Bi's harder!

[Ingram]

I’m looking to change up my training split to hit my bi’s harder, I feel they are starting to lag behind the rest of my body. Here’s my current 6 day split:

Day 1 – Legs
Day 2 – Shoulders/Traps/ Abs
Day 3 – Rest
Day 4 – Chest/tri’s/Abs
Day 5 – Back/Bi’s/Abs
Day 6 – Rest

Now here is two quick examples how I could change my routine.

Purposed split #1 ??
Day 1 – Chest/Back/Abs
Day 2 – Shoulders/Traps/Abs
Day 3 – Rest
Day 4 – Bi’s/Tri’s/Abs
Day 5 – Legs
Day 6 - Rest

Purposed split #2 ??
Day 1 – Back/Bi’s/Abs
Day 2 – Chest/tri’s/Abs
Day 3 – Legs
Day 4 – Bi’s/Back/Abs
Day 5 – Shoulders/Traps/Abs
Day 6 – Rest
Day 7 – More rest!

Can anyone think of a split that would work better to hit my Bi’s harder? I'd love to hear many opinions on this. Thanks!

 

[The mann]

i like the #1..i like training arms on a seperate day,i only do back and bi's for a change,mostly stick to bi's/tri's.works great for me.

 

[spkzx9r]

I would say #1 looks good. Here's what works for me.

Day 1 Chest/abs
Day 2 Legs/ calves
Day 3 Rest
Day 4 Back/ tri's/abs
Day 5 Shoulders/ Bi's/abs
Day 6 Rest
Day 7 Rest

It's JMO and you will find what works for you by changing it up, good luck.

 

[big4life]

I change mine up every so often.
Right now I'm doing back and biceps.

 

[ballast]

I like #1.You have one day of direct biceps work and one day of indirect biceps work.One suggestion:On your indirect day(back workout),add a few sets of close-grip supinated chins at the end of your back work.These are great for the bi's, and they hit the lats a bit as well.Then do the traditional exercises on your direct bicep day.I tried one of Poliquin's arm routines a while back and it really helped.It is a superset using two bicep exercises.The first is a basic "mid-range" exercise such as standing bar curls.Rest 10 sec, then follow with a bicep exercise that emphasizes a stretch, like incline dumbell curls.

 

[Ingram]

Thanks for the replies, can anyone think of any disadvantages to working chest/back on the same day. I’ve just never seen anyone do this split before.

 

[ballast]

I can't think of any real disadvantages to working chest and back together.That is the split I follow.One thing I like about it is that it allows me to do antagonistic supersets.For example, I do a set of benches,rest 2 minutes,do a set of chins,rest 2 minutes,then repeat.Works great, as I get double the usual rest time.

 

[Behemoth]

i just love some back/bi's.....

I had always done bi's/tri's.....but for the last while I've been doing back/bi's....and I think that it is the bomb for bi's. Everyone responds differently....But for me that split works the best.

 

[b fold the truth]

Try this...it will kill your bi's.

B True

 

[b fold the truth]

Can even be done in the summer

B True

 

[bignate73]

good thing i got jackstands for my monster truck. i would hate to have to buy another tire. ill just take one of mine off and workout and then put it back on. torque it down and voila....back to jumping junkers again.

very interesting.......

 

[b fold the truth]

ha ha...that sucker weighs in the mid 7's...and it sucks!!!!! Very hard and kills me cardio wise. Plan to do it tomorrow

B True

 

[Dutch windmill]

can anyone think of any disadvantages to working chest/back on the same day. I’ve just never seen anyone do this split before.

Arnold that that all the time

 

[Wyllis]

This is the best split I could think of for you:

Monday Chest
Tuesday Legs
Wednesday Back
Thursday Shoulders
Friday Arms
Saturday Rest
Sunday Rest

Hit three exercises for biceps and then three for triceps on arms day. This should prioritise your biceps.

 

[Ingram]

Try this...it will kill your bi's.

Yeah, I already do that with a tire from my old BMX bike.

 

[MonStar1023]

Any split will do as long as you have proper recovery. The one thing that really helped me out a lot was supersetting bis and tris. My arms would get pumped beyond belief and really help develop both my bis and tris. Good luck!