New workout, no direct bicep or tricep work

[big4life]

Has anyone had much success in trying this?

I've been doing this for the last couple weeks to change things up and I'm feeling a lot fresher, and haven't lost any size. My routine is the following.

Chest

incline bb press 4x6
decline bb press 4x6
flat db press 4x6
pec dec or cable crossovers 3x10

back

bb rows 4x6
close grip pulldowns 4x8
db rows 4x6
seated cable rows 3x10

legs

hack squats 4x8
SLDL's 4x8
lunges 4x8-10
kneeling leg curls 3x10

Shoulders and traps

military press 4x6
machine shoulder press 4x8
side lateral raises 3x10
front raise 3x10
corner raises 3x10

bb shrugs 4x8
db shrugs 4x8, then one last set running the rack from the higest to the lowest as many reps as possible.

 

[wnt2bBeast]

your bi's will go flat..i havent trained bis' in about 6months due to sever elbow tendonitis..i just started back up a few months ago doing hammer curls for 3x10 with 2lb bells..believe it or not the pain with 2lbers was torture..im still only up to 30's but i have almost no pain..i didnt lose much size but they look flat (not that i care lol)

just changing your grip on a few of those pressing motions will hit te tri's nicely..so even though you dont have a "tricep" workout theyre still getting plenty of work..I dont train tri's in the traditional sense just a lot of close grip board work and my tris get fried

 

[cwick0]

Ive been doing this for a couple of months since i wasnt able to get to the gym 5 days a week and was only able to hit it 2-4 days a week. Unfortunately my bench numbers dropped a bit from not killing tris on a weekly basis and my bis have become quite pathetic. I havent lost much size on them, but my strength went down the shitter.

Not to mention i tore something in my left upper forearm. Im not sure if it is the tendinitis wnt2bbeast has or if i actually have a partial tear in my bicep tendon.

 

[big4life]

I'm only looking to do this for a 4-6 week period, and then go back to working biceps and triceps directly again. If I notice a drop in strength I might go back earlier.

 

[Madcow2]

Strength performance is specific to the exercise to a very large extent. If you ignore barbell curls, you will absolutely lose strength on them (it will come back quickly and not mean crap). If your other lifts are progressing (i.e. presses and rows) your bicepts will become stronger commensurately (unless they were very overdeveloped strength-wise relative to other muscles before). Go without training them for a period and then fluff them out again over a period - they will be at least as big if not bigger than before (providing you increased your capacities in the core lifts).

 

[ChinkNasty]

as always, i agree with madcow...I rarely train bis and tris and they have gotten bigger from 'indirect' work (rows, pressing, etc.)...however, I am going to throw in a bis/tris day for a few months this summer haha

 

[Illuminati]

if you are interested in strength, i wouldn't go too long without training your tri's. but if your just taking a break in your training, a 4-6 week window won't effect you that much, as long as you are doing something in the gym.

 

[MsBeverlyHills]

as always, i agree with madcow...I rarely train bis and tris and they have gotten bigger from 'indirect' work (rows, pressing, etc.)...however, I am going to throw in a bis/tris day for a few months this summer haha

i also agree w/madcow.. & your workout is noticeably missing deadlifts that will put real size on your guns

 

[musketeer]

My bi's are canning me from DLs done two days ago. Curlgrip chins really pound them too. I do like to have nice peaks though, so I will be doing high pully curls for a very quick 5 sets of 10 or something every now and then, but this is just a pump for aesthetics. The real size comes from the pulling movements - even donig heavy cleans seems to slam my brachialis.