Triceps:
Close grip bench press
Push down
Skull crusher
Overhead dumbbell
Dips
Kickback
Shoulders:
Dumbbell press
Lateral raises
Wide grip upright row
One arm lateral raise cable
Face pull
Reverse peck deck
6.Legs:
Squats
Leg extension
Leg curls
Leg press
Calves
@MarkKO Bro, I’m not avoiding question on my diet and training. I’ve posted them now. And I’m not planning for my third cycle. I don’t want to use steroids now. Also thanks for replying.
Arms training is the least of your worries. Besides they are proportionate to the rest of your body.
Hard work + time. Perform quality reps, do 3-5 sets per movement and stop 1-2 reps shy of failure. Occasionally test your strength. Eat to grow but not get fat.
It really is this simple. You look like you’ve been training 3 years, so nothing is out of place.
Lol bulldog beat me to it, but seriously man, 6 exercises just for biceps which are a relatively small muscle group and already overlap with your back movements…
Pick 2-3 movements, think about how different options hit the jus me differently (Stetch, midrange, or contraction), possibly sequence them to try and eat the most out of them - even if it means lesser weights- and then f-ckin’ do every set like your life depended on it.
And of course, make sure your diet is on point. I don’t mean “I eat a clean healthy diet…” I mean do a little footwork and make sure you’re covering every macro that your body needs intelligently (no need for the “just eat x calories more every day” BS)
I’m really not your guy for bodybuilding. I do very little for biceps directly other than some resistance band work at the end of my workout. Triceps are a different story, but that usually consists of JM presses, skull crushers, OH cable extensions, etc.
Take this with a grain of salt, but you might do well to introduce more red meat in your diet and increase caloric intake. I’m on the strength side of things and will probably never compete below 308 class, but look at some of Stan Efferding’s Rhino’s Rants. He will almost always advocate for eating lots of animal protein and not boneless skinless chicken breasts or tilapia either.
Then again, I think I always tell people they’re not eating enough if they complain about not gaining. It’s a defense mechanism while I enjoy this nice juicy steak.
@The_Mighty_Stu already did … cut the amount of exercises down and make what you do count. Your program suffers from allot of overlap that needs to be corrected. IMO your issue is that your more caught up in quantity than actual quality in your exercise selection.Plus get off the the roids cycles for the time being until you find out training and diet wise what works for you. Does that help?
On a separate note… do you feel that your above criticism ?
Guys who want to do steroids because the internet told you they are magical, this is what someone who uses and doesn’t know what he’s doing looks like.
There are a lot more like him in the gym. You just wouldn’t suspect they are on steroids because they also look like him.
And OP, this is what you get when you use steroids and train like how the internet told you steroid users train.
@bulldog9899 Yeah, it felt like criticism for me. I didn’t get what overlap means. It would be really helpful for me if you could share some training program.
@bulldog9899 And I’m off roids cycle since a long time and I’m not planning to take them. I just wanted someone to tell me a training program which i should follow.
There are tons of programs you can following on this site… Any program can do the job as long as you put in the work and are consistent. The best one is the one that you think that you will actually enjoy and is set up to match your goals. My advice at the moment is do that and learn basic concepts along the way and go from there. If I was working with you on programming in real life… I would have you overhaul your entire program.
If you were underweight, those internet “natty limit” rules do not apply to you. I know this for a fact because I was the same(I am not going to go into detail because this is a sensitive topic here). And it is fucking EASY to put on the initial 30-40lbs(not only LBM) from that starting point.