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Training Arms Twice a Week

Hi, i would like train my arms 2* a week. Im training with a split 5 day, like that:

Monday: chest 3/4 exercises
Tuesday: back 3/4 exercices
Wednesday: shoulder 3/4 exercises
Thursday: legs
Friday: Arms (3 biceps/3 triceps)

What the best way to train a times my biceps and triceps more ?

Add 2 triceps exercices after the chest and 2 exercices biceps after the back ?




Just be aware, you likely already are training arms twice a week with that split

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IMO, if you are not taking AAS’s your training frequency between body parts is too low.
I like legs two days a week. One heavy and one higher reps.
Chest twice a week (that also involves much shoulder and tricep)
Back once a week if you do some deadlifting on a leg day. Do some biceps on back day.

Can you use Saturday or Sunday as a workout day? One of those two days will help with body part rest between workouts.

How is your current progress doing? Are you gaining weight and getting stronger every month?

I just try to do arms after every session, and not have a day for them. I figure 3-5 sets for biceps and triceps per session is enough if done 3-4 times a week.

I just start to train since 3 week ( my routine wasn’t regular, stop because of covid and so on, or only dips pull up… So i can’t tell u if i’m progress or not @RT_Nomad because in the begining u always “level up” i just now that my arms and shoulder are late because i never really train them, you can check easy, that’s my current body. When i go to the gym, after 3 week i can do " 80 kilo 1 reps bench press, 90 kilo Squat 1 reps, 20 kilo 1 pull up " i didnt train like says for a time or not regulary and without good stuff.

@mnben87 what u say it’s a good things maybe for me ^^ it’s seems good, so always in the end of the session u do (one exercices biceps, and one exercices triceps ? )

@RT_Nomad what u doing it’s a push pull legs something like that ?

@TrainForPain I Train them 1 one time, but if u look like i work my biceps and triceps, yes it’s 2 times

For the biceps i just need 2 exercices for the biceps and 1 hammer curl, and triceps 2/3 exercices it’s enough or 2 i don’t know

I’m not sure I understand what you’re saying, but just to clarify my point:

Your chest and back (and, really, shoulder) days do stimulate your biceps and triceps. I’m not one of the people that thinks you don’t need direct arm work, far from it, but you can’t completely discount the big moves either.

It sounds like you just started adding an arm day. My recommendation would be to get your progress out of that and don’t add more frequency until that stops doing the trick.

Triceps Monday (or Wednesday), biceps Tuesday is what I’d do.

I like having an arm day. Just give less a chance to work before you add more. If you go all in from day one, what could you add when that’s not enough?


My favorite thing to suggest for people with lagging arms is to do tris on back day and bis on chest day. You get more frequency, you get arm-popping pumps, and I don’t feel as if it affects my performance at all. Just split up your chest and back days so they’re not right after each other.

Chest, bis, abs

Thighs, calves

Back, tris

Shoulders, abs

Arms, calves


I agree. Have you noticed the trend of newer lifters in the forum lately being unwilling to train legs? It blows my mind that lower body makes up only 20% of someone’s training. Where have the P/P/L or basic U/L splits gone?!

Plus OP just posted pics. That’s not someone that needs a dedicated arm day for years.

Have you been in a coma for the past 20 years?


In the last 5 to 6 years I have noticed a greater percentage of weight trainees do squats than in previous decades. In the '80’s and '90’s most everyone asked, “What can you bench?” If you asked what someone did for leg training, most everyone said they ran for leg training.

In the hardcore gym I trained in the late '70’s and '80’s very few other than the powerlifting team did squats.

Exactly, until very recently every gym I was a member of, that wasn’t a powerlifting gym, only ever had a single squat or Power rack.

I could walk in at peak time where you had to work in on every piece of equipment and the squat/power rack would be free 95% of the time.

The other 4.5% of the time, someone would be curling, rowing, stretching or shadow boxing in it. The other 0.5% of the time someone was squatting, usually half squatting.

The other thing was the leg room/area was nearly exclusively women and the upper body the other way around.

Last time I went to a commercial gym they had 3 power racks. It was like a fantasy movie lol


:laughing: I mean these forums specifically. When I first got really active maybe 10 years ago everyone seemed all about the higher frequency training. Push/pull/legs 6x a week or U/L were kinda the standard with a few guys into full body sessions.

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I do this, as well as pairing back with my pressing movements. It doesn’t take away much, it allows greater frequency for me, and I don’t need quite as much rest between sets because they are different muscle groups. Kinda a Pita to set up two things. Normally I do chin and pullups as there are tons of pull-up bars.

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Iam not “unwilling” to train my legs, but my upper and lower are in harmony really, i would like train my legs (later) 2* rimes because i really appreciate work the legs, and my chest and back its more easy to make them (growth) than my legs. I just heard than in America peoples using more machine for work their legs that in France or often peoples using free squat and so on, i dont know if its true, i was curious about that.
But yes usually peoples dont like so much train their legs, but the best sensation its when you train your legs i think

Also i see a lot of peoples doing ppl, i dont know if its good for everyones, but i like train with a Split for the moment, i can be focus in one group muscular.


Thank i will change the order " chest, legs, back…) U do something like 2 exercices bis after chest and 2 after the back )

Run through TNation programs like this…

If really want a split look up the kingbeef thread

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Its interesting but I don’t understand everything, the Logic.
Exemple, why don’t be weighted if u can do a lot of pull up ?
For chest why decline and not dips ? Seems to much closer exercices.

For the legw why start by lying and Rdl ? I never see that and Squat zre front squat are to similar activation, why ? I just want understand the logic of this program

5 day split, 1x a week frequency

Monday- Chest/Calves

Incline Dumbbell Press - 4x 6-10 (2)
Flat Barbell Press - 3x 6-10 (1)
Decline Dumbbell press - 3x 6-10 (2)
Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves)
Seated calf raises - 3x 8-10 (2)
Leg press Calf raises - 3 x 12-15 (2)

Tuesday- Back

Pull ups - 50 or as many as you can do in 10 minutes
Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (1)
Close neutral grip pulldowns - 3x 8-10 (2) (really like 3 sec negatives on these)
Seated straight bar rows - 3x 8-10 (2)

Wednesday- Legs (2-3 second negatives recommended on all exercises)

Lying leg curls - 4x 6-8 (2)
RDL’s - 4x 8-10 (1)
Leg press - 4x8-10 (I like doing these before squats to help loosen up the hips) (2)
Squats or Front squats - 3x 8-10 (1)
Hack Squats (close stance) - 3x 8-10 (2)

Thursday- Arms/Abs Supersets for arms

Pinwheel Curls - 4x 6-10 (1)
Decline Elbows flared CGBP - 4x 6-10 (1)

Preacher curls on vertical side (spider curls) - 3x 8-10 (2)
Lying Behind the head extensions - 3x 8-10 (2)

Alternating Dumbbell curls - 3x 8-10 (2)
French Presses - 3x 8-10 (2)

Cable rope crunches - 3x 12-15 (2) (1-2 mins rest for abs)
Weighted Leg Raises - 3x 12-15 (2)

Friday - Shoulders/Traps

Seated Overhead Dumbbell Press - 4x 6-10 (2)
Cable lateral raises - 3x 8-12 (2)
Seated Dumbbell lateral raises - 3x 8-12 (2)
Incline Bench Rear delt raises - 3x 12-15 (2)
Standing cable X’s - 3x 20-30 (3)
Shrugs - 4x 8-10 (2)

You’re straying into troll territory.
It works.
Stop being French/pontificating/wasting people’s time/ and take action.

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