Push Day 2: Incline dumbbell press: 3 sets. This chest and triceps workout begins with three straight sets of bench press. If your goal is endurance, sticking to fundamental exercises ( squats, lunges, push-ups, etc) and varying the reps you do, the variations of each move and the weight you use within sets will help ensure a solid workout. You'll increase biceps size and strength by alternating between sets of higher and lower reps while increasing and decreasing the weight accordingly for a generous 14 sets per workout. On your 'push' days you should be training your anterior deltoid of the . T-bar rows Chin ups Pull ups Deadlifts Cable rows That's all I need to work my back and biceps day. There is no limit to how many push-ups one can do in a day. Deadlift: 3 sets x 5 reps. Pull-Up (or Lat Pulldown ): 3 sets x 8 reps. Dumbbell Row: 3 sets x 10 reps. Back Extension: 3 sets x 12 reps. Most people do not work biceps exclusively on their own. Also everyone is genetically different. Answer (1 of 10): 4 exercises is not too much, depending on how many sets you do. Over time, you can begin to increase your arm workouts to two to three sets made up of eight to 12 repetitions. If you are doing heavier sets. [deleted] 9 yr. ago None. Do only one back-and-biceps workout per week. The set could include as few as eight repetitions done no more than twice per week. 3 sets x 8 reps = 24 reps. You should NOT be training your biceps 3 times a week! In . If you've got enough time to do 4-6 exercises per workout, you can follow a split routine or do a full-body workout. Shake your arms out and try to get a few reps at a time. How many sets should I do for arms per day? However, 10 to 15 reps per exercise are enough. Therefore, if you can perform 3-4 sets for 2-3 days per week, you will hit your total . How many exercises should I do per workout? Many people do more than 300 push-ups a day. If you train arms twice per week, you'll do 2-3 exercises per session with 3-4 total sets. Rest. Rope Pushdowns. During your workout you want to, in general, do 1-3 sets of exercises and put in at least 30 minutes of sweat-inducing working out during that time. Here are 3 ways you can use our favorite bicep exercises right at home. This can increase to 3 exercises per workout when the individual becomes stronger. doesnt matter what exercise i do, as long as it hits the different heads of the arm. Instead of adding eight different exercises into your . Rest periods should be relatively short and last under 30 seconds each to keep your muscles contracting. How Many Exercises Per Workout? Related: How Many Exercises, Sets, and Reps Should I Do Per Workout & Muscle Group. Rest two to five minutes between your sets and increase the weight if you can do more than six reps. In a week you want to work out 5-6 days with one rest day to repair your body. How many arm exercises should I do per workout? Workout 1 (Monday) Flat Bench Press 4 sets Workout 2 (Wednesday) Incline Bench Press 4 sets Workout 3 (Friday) Dumbbell Flyes 4 sets In both examples, you're still doing a total of 12 weekly sets for the chest. The next question is- how many exercises should you do per muscle group? Straight-Arm Pulldown (Prime) Sets: 3 Reps: 15-20. How many exercises should I do in a pull workout? How many forearm exercises should I do per workout? You can train arms between 2-6 times per week. High intensity. The average number of exercises per workout is four to five. So, how often should you train your arms if you are looking for optimal muscle growth? When it comes to bicep workouts, an individual should have a clear goal because this will determine how intense and challenging an activity is needed to perform on the biceps. How many exercises you should do per workout depends on your level of experience. How many times a week should I workout my biceps? I tend to use no more than 4-5 primary exercises per workout, plus a bit of cardio or mobility work at the end of the workout. Goblet Squat. But we challenge you to think about movement patterns before you choose the exercise. Barbell Curl: 3 sets of 5-8 reps, using a heavy, challenging load / 2-3 eccentric repetitions lasting 3-5 seconds at the end of every set. Instead many people perform the biceps portion after their back workout or with the triceps as part of an entire arm workout. You may perform 1-2 exercises per muscle group for eight or more exercises for a full-body workout. The key is to be sure that your total weekly volume for the week falls within the recommended ranges above. This is the ideal range of exercises you should do in a workout. Equally ideal for increasing strength and building muscle. This workout is guaranteed to be a "burner"you'll feel it in your arms and shoulders quickly and probably will need breaks in rounds 4 and 5 . Adding size is challenging and will require time and consistency to see results. Dips. The more frequently you train arms, the less you should do per day. Incline Dumbbell Press: 3 sets x 8 reps. Bar Dip: 3 sets x 12 reps (add weight if necessary) Lying Tricep Extension: 3 sets x 15 reps. Tricep Pushdown: 3 sets x 20 reps. 2. TEMPO: The pace at which you perform a rep is regarded as tempo. It is also important to give your biceps adequate rest time between sets so that you can continue to lift heavy. One-Arm Dumbbell Row (Perform) Sets: 3 Reps: 8-10 (each . In my experience, it means the most effective approach to designing the "back" aspect of a back/biceps workout is by dividing your 5-10 total sets up using a combination of horizontal pulling and vertical pulling exercises for a total of 2-3 back exercises per workout. Kickback 15-20 reps (triceps pump) I like to start with a pumping movement, and kickbacks work well. The frequency and number of reps will vary, depending on your current fitness level and desired goals. Start with a weight that is comfortable for you and one in which you have complete control over your body's motions. The workout above should be able to be performed in 15 to 20 minutes tops. How many exercises should I do for biceps? How Many Exercises Per Workout Muscle Group Do You Need To The White Coat Trainer You can do them on their own, before working out, or as part of a longer routine. For best results from each workout session, do 10 to 15 total sets of four to five different . When training the biceps, it is best to select 2-3 movements per cycle that vary in angles (for example reclining incline curls, preacher curls, and standing curls). An arm regimen typically consists of 1-3 arm exercises per muscle every session. It can be split into two phases, the concentric phase (curling) and eccentric phase (uncurling). 2 to 4 exercises per session prevents too much variety in your routine. Day 5 - Pull. To gain bicep mass, perform three to six sets of six to 12 repetitions per exercise. 10-20 sets of direct bicep training is recommended if you are doing bicep . Within these workouts, you'll . Additionally, playing with wrist supination and pronation can also shift emphasis to various aspects of the biceps and forearms (hammer curls vs supinated curls). 4 sets x 6 reps = 24 reps. High to moderate intensity. Not many people place much care about rep tempo during bicep development. How Many Bicep Sets Should I Do Per Workout? Variety may be exciting, but it doesn't get you results. 1. To build muscle and continually progress you need to incorporate progressive overload. For most people, this would be somewhere between 10-20 sets per muscle per week. In fact, comparing 4-6 sets to a single set, you'd experience around 80-85% more growth . When training the biceps, it is best to select 2-3 movements per cycle that vary in angles (for example reclining incline curls, preacher curls, and standing curls). You should only do 12 to 15 repetitions at a time (or, per set, as explained in the next section below). gl. One of the most common areas of confusion among lifters is figuring out exactly how many sets per workout one should do. This means you should do around 5 to 8 different exercises during that single workout if you're doing 3 sets of each exercise. . 10 exercises, split evenly between triceps and biceps. 3x8 working long head of bicep and 3x8 doing short head/brachialis. Either lifting more weight, more reps per set or more sets. Rest. Four to six exercises. Allowing your body at least 1 day to recover between each full-body workout is key, so three sessions per week is a good baseline to start with. Over time, a simpler workout will be easier to follow and harder to screw up. Adding size is challenging and will require time and consistency to see results. If you're interested in targeting your biceps and build muscle mass in that area, you can do 2 to 6 sets per exercise for no more than 6 reps. Make sure you give your biceps, or any muscle groups really, enough rest time to recover between sets and between workouts during your week. However, advanced trainees should be able to handle additional back training during the week. That's okay! the biceps (often unintentionally) and a lack of variation in training techniques. Do a million reps until you're blue in the face. Then, simply throw in however many sets you need for each exercise in order to meet your weekly volume targets. 1. To start, choose one to two exercises per muscle group, aiming for 3 sets and 10 to 12 reps as a beginner. #3. but t. However, in a split routine, you may use 3-4 or more exercises for a specific muscle group, with that particular session consisting of fewer total exercises. But for an average person, even 50 to 100 push-ups should be enough to maintain a good upper body, provided it is done properly. Training the Same Muscle 2-3 Times per Week If you want to reach your weekly repetition goal and increase muscle size, I recommend training each muscle group 2-3 times per week. Here is How Many Exercises per Workout: Beginner's Guide. You can emphasize exercises for the middle back, do wide-grip cable rows. Each set should comprise 8-15 repetitions using a weight that challenges the individual. Read More: How to Train Your Back Muscles: Exercises & Workout. At a minimum, you can try performing at least three exercises of three sets each per workout and see how it feels. So long as you keep progressing, exact exercise selection and number is less important. All exercises fall within six movement patterns: squat, lunge, bend, push, pull, and . 3-4 sets of 8-15 reps. By using this grip, I feel you can use heavier poundage while stimulating the back more efficiently opposed to the traditional way. If you want to build muscle fast, you should include a range of exercises that engage large muscle groups, like chest and back, along with smaller stabilizing muscles, like biceps and triceps. Some people may grow arms from just training back and chest and no direct arm work. Keep your working sets to 6-8 maximum for smaller muscle groups (biceps, triceps, calves) and 10-12 for larger muscle groups (chest, legs, back). In general, you should do approximately 2 exercises per muscle group, and train each muscle group two times a week. EXERCISE 1: Bent-arm barbell pullover. Rest 30 to 90 seconds between sets and choose a weight that allows you to perform the recommended number of repetitions while challenging your biceps. How Many Sets Should I Do For Biceps? If you are a beginner or intermediate fitness buff, you can work with 2 to 3 bicep exercises with 8 sessions per week. Basically 4 exercises with 3 sets at 8-10 reps a piece. Generally speaking, the biceps should be trained with 10-20 sets per week or 3-5 sets per workout. You should perform 1-4 chest exercises per workout, with the most optimal . The best answer is 3-5 exercises per workout session. Intermediates and bodybuilders will typically perform 3 or more different bicep exercises per workout to maximize growth. 07-12-2013, 01:03 PM #25. And you'll finish off by grinding out two "pump sets" of 10 reps with shorter rest periods. Also, because you're targeting endurance improvements, you want to decrease the amount of rest between sets: 30 seconds to a minute. Most ideal for strength goals, but also suited for building muscle. on a back day i would do 2 bicep exercises. Bench press, bent-over row, and biceps curl. As mentioned above you should aim for 15-25 total sets per workout with each exercise being 2-3 sets of 8-12 reps. Day 2 - Pull. Most ideal for strength related goals. This means you should do around 5 to 8 different exercises during that single workout if you're doing 3 sets of each exercise. Do a short but effective whole-body workout, e.g., squats, bench press, bent-over rows, shoulder press, and lat pulldowns Six (Or More) Exercises Per Workout You probably won't need or have time for many more than six exercises per workout unless you do relatively few sets or are prepared for a long workout. One Arm Dumbbell Row ( if no bench, use a chair) 4. If you train arms twice per week, you'll do 2-3 exercises per session with 3-4 total sets. Choose for every workout one or two exercises that are the most important (for example dumbbell bench press and dips on chest&triceps day, or barbell row on back day) and do more than 3 sets with that exercise until you really feel that the muscle gets depleted (i try to go to 5 or 6, 3 is certainly not enough to really get a muscle tired). As a beginner, pick one to two exercises per muscle group and aim for three sets and 10 to 12 repetitions. 3-5 exercises are sufficient to train any muscle group (chest, legs, biceps, etc) in the body. How many exercises should I do for biceps? Ideally, you should attempt to do 10-20 sets of each muscle group every week, divided into two sessions. How Many Bicep Exercises Should You Do Per Workout? Intermediate/Advanced Arm Workout. Attempt to do 12 repetitions to start. If you select your exercises appropriately and train them with sufficient volume and intensity, this will be more than enough to make great progress. Is 4 exercises per workout enough? Performing as little as 6-8 sets per week can also suffice for some lifters who are performing a lot of pulling, as the biceps are also responsible for this movement. To gain bicep mass, perform three to six sets of six to 12 repetitions per exercise. Overhead Triceps Extensions. 3-4 exercises per workout . Overhead press, pull-up, & triceps pushdown. arm day i would do 3/4 exercises on biceps followed by 3/4 on triceps.