Wrote a post about a month ago looking for tips for bicep growth and trying 5x5 for lifts like barbell curl, chin ups and hammer curls came up. Started doing it stength has gone up substantially as well as a noticeable difference in size. Wondering if I can also do this for triceps and if so what exercises/when to throw them in?
My split is:
Back bis abs
Chest tris
Off
Legs bis abs
Shoulders triceps
Off
Thinking maybe dips or close grip bench? I do dips both push days above as I love them for growth and strength but typically only do close grip bench on chest/tri day. Would imagine doing barbell or EZ bar 5x5 would be hard on the elbows. What are your thoughts?
A 5x5 on biceps and triceps training would be fine for things like barbell or DB curls, lying triceps extensions, weighted dips, close grip bench.
I would keep it basic if you have no tangible goal at this moment aside from “getting bigger and stronger.” If you keep it basic, you’ll build a pretty good base and be able to explore different avenues in strength/physique training without having to endure a long “break in” phase.
I would do this
Day 1
Torso (Superset Chest and Back)
Day2
Off
Day 3
Squats
Shoulder Work
Arms Superset Close bench and barbell curls 5x5 each
Day 4
off
Day 5
Torso (Superset Chest and Back)
Day 6
off
Day 7
Squats
Shoulder Work
Arms Superset Weighted Dips and DB curls 5x5 each