Per week:
Chest: 12-15
Back: 18-21
Shoulders: 6-9
Triceps:6
Biceps:6
Traps:3-6
Quads:12
Hams:12
Calves: 6-9
Chest: 12-15
Back: 18-21
Shoulders: 6-9
Triceps:6
Biceps:6
Traps:3-6
Quads:12
Hams:12
Calves: 6-9
How many sets are you hitting for each bodypart?
- Thread starter Houston911
- Start date
Your sig 
Chest: 9
Upper back: 12
Shoulders: 18
Triceps: 12-14
Biceps: 12-14
Quads: 6
Hams: 6
Theres a lot of overlap though..... I hit triceps for all of my chest work and some of my shoulder work... biceps for all of upper back, etc etc.
~80 sets a week..... not bad esp on a cut.
Chest: 9
Upper back: 12
Shoulders: 18
Triceps: 12-14
Biceps: 12-14
Quads: 6
Hams: 6
Theres a lot of overlap though..... I hit triceps for all of my chest work and some of my shoulder work... biceps for all of upper back, etc etc.
~80 sets a week..... not bad esp on a cut.
Originalgangsta317
Banned
13 sets for everything
Chest - 24
Tri's - 18
Shoulders - 18
Traps - 8
Back - 24
Bi's - 24
Quads/Hams - 14
Calves - 12
Abs - 18
I hit everything twice a week though
Mon/Thurs: Chest/Shoulders/Tri's
Tues/Friday: Back/Bi's
Wed/Sat: Legs
With Abs thrown in there randomly
Tri's - 18
Shoulders - 18
Traps - 8
Back - 24
Bi's - 24
Quads/Hams - 14
Calves - 12
Abs - 18
I hit everything twice a week though
Mon/Thurs: Chest/Shoulders/Tri's
Tues/Friday: Back/Bi's
Wed/Sat: Legs
With Abs thrown in there randomly
I never count. I just go till I feel like stopping.
16 Everything - 2 days, 8 exercises, 6-12 reps
Actually, I don't isolate arms. I rely on chest, shoulder & back exercises. Since I have 4 push days (2 chest, 2 shoulder) and 2 pull days (back), I'm workin' triceps more than biceps. I do hit biceps on chest day with rollouts, so it's not quite double. I'm not noticin' any over/under development aestetically, but pull-ups are by far my weakest exercise. Hmmmm.
I do all bodywieght exercises by the way.
Actually, I don't isolate arms. I rely on chest, shoulder & back exercises. Since I have 4 push days (2 chest, 2 shoulder) and 2 pull days (back), I'm workin' triceps more than biceps. I do hit biceps on chest day with rollouts, so it's not quite double. I'm not noticin' any over/under development aestetically, but pull-ups are by far my weakest exercise. Hmmmm.
I do all bodywieght exercises by the way.
Like a hundred,only arms
Breaking Limitations
Rookie
I do 2-3 sets per body part 3 times a week
Formerly known as...
Collector
Advanced german volume training
How that going for you?
It went good. Now I'm trying a progressive version of it where every 8 weeks I increase the reps per set. So starting today the new rep scheme will be 10x6 with the same resistance. Then in late November it'll be upped to 10x7
Having structure makes a world of difference
