I like to focus mainly on big compound exercises for the upper body, i dont feel arm exercises are useless i just feel my time could be spent better by doing compound exercises. But i also like to have some definition and size in my arms,so i thought of this, and i wondered if this would be over training. I have 2 different training days, one for upper and one for lower body, and i alternate them on a monday, wendesday, friday split. So some weeks i will have 2 upper body, and 1 lower body, and some weeks, 2 lower and 1 upper. Say if my upper body workout looked like this.
A1) incline bench- 4x5
A2) chin up- 4x5
B1) dips- 3x8
B2) seated row- 3x8
Would i be overtraining my arms if i were to add one triple drop set for triceps and one for biceps each workout? Like if i added a triple drop set of zottman curls and decline dumbbell extensions? Would this be overtraining my arms?
It all depends on your recovery ability. My preference would be lying extensions for the triceps. Give it a try as you do alternate upper and lower body.