BigE is right. Adding in 2 arm days will definitely be overtraining your tris, and possibly your bis.
Think about it - your triceps are hit extremely hard on bench and dips, and a little bit on military, while your bis get hit hard rowing. Adding 2 arm days will effectively have you training your triceps HARD 5 days in a row - clearly a recipe for disaster if you plan to do this for any length of time.
If you must add arms, I suggest adding in some sets on your normal work days, at the end, but don’t go overboard with tricpes. You could probably get away with a few more sets for bis.
Really, an “arms-only” day is meant for someone on a split, and doesn’t work at all with TBT. Adding in some arm work at the end is really the only thing you can do.
Well, to give some “constructive” criticism/advice:
With the big pushing exercises you mostly hit the lateral and medial heads of your tris, as there is no pullover-type motion involved (which is one function of the remaining head).
So you could add PJR Pullovers or any other kind of extension that has your upper arms moving as your Tri exercise at the end of your regular workouts.
This way you hit the somewhat neglected inner head more and don’t overstress your tris with several all-too similar (in terms of areas stressed primarily) exercises.
Regarding the op’s answer to my previous post:
You wrote that you changed programs because you lost interest in your old one.
Had it stopped to produce results (i.e. were you unable to increase weights/reps from workout to workout) or did you just get bored (I don’t mean any offense, btw.) ?
Meh. I don’t care what heads you’re hitting more, 5 straight days blasting your tris is too much. And really, are you suggesting this could be done if he limits his arm days to pullover-type exercises?
I think it’s nuts. If he’s benching/“dipping” (is that a word?) with any kind of intensity, 3 days a week is plenty. Throw in a few stes at the end of those days, don’t compromise an off day that is put there for recovery.
Plus, 2 days in the gym where all he does is a few sets of curls and some pullovers? If that’s your bag, I guess, but I dislike the whole idea.[/quote]
I DID mention that he should add the exercises to the end of his regular workouts, not add in arm days one of them useless full body routines.
You simply misread or skipped over half my post.