Keep Chest with arms Stu but do chest first.

The arms are quite a small muscle so you only really need two or three exercises for biceps and triceps each. Obviously doing them hard!

With Chest training your triceps get a good workout from all the pressing so when I do tri's after chest I usually do heavy pushdowns and maybe dips and that will be it.

If you do Dumbbell flyes you will also use your Bi's a bit so again they won't need much more after doing chest..

As you progress to heavier dumbbells you may need to have someone actually pass them too you. I have always managed to flick them from off the foor, but I would be mindful of your back when doing this. On my really heavy sets I will get someone to at least pass up one dumbbell and also help me lift both to the top of the movement to get me started.

What exactly do you mean by these Stu?
Side extensions, (8KG)2 sets of 8 - .sounds like the shoulder one i've described below?
Unsure of names of other two. Like a simple bar bell press but with dumbells, 18KG each hand. .Sounds like dumbbell press which I've put in your chest routine.



Monday = Chest and Arms day.
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.

Flat dumbbell press
3-4 sets - last one to failure
Incline dumbbell press (30degrees)
2-3 sets - last to failure
Dumbbell flyes
Using lighter weights go for 2 sets but in the 10-15 rep range
Pecdec
Using lighter weights go for 2 sets but in the 10-15 rep range

Dumbells:
Alternating Bicep curls, (18KG) 2 sets of 8
Barbell Curls 2 sets of 8
Hammer Curls, (18KG) 2 sets of 8

Tricep Pushdown:
40kg x8 2 sets
60kg x8 2 sets
70kg x8 1 sets
70kg to failure...

Tricep Curls:
40kg x8 2 sets
60kg x8 2 sets
70kg x8 1 sets
70kg to failure....

Shin Split exersize:
Unsure of weight as yet. 3sets x 15reps


Wednesday = Legs day:
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.
Leg extension machine (up)
30Kg x 10 2 sets
50kg x10 4 sets
60kg to failure...

Leg extension machine (down)
40Kg x 10 2 sets
70kg x10 4 sets
80kg to failure...]

Calve press. On Horizontal leg press:
50kg x8 3 sets
70kg x8 3 sets

Leg press. Horizontal:
40kg x8 3 sets
70kg x8 3 sets
80kg to failure...

Shin Split exersize:
Unsure of weight as yet. 3sets x 15reps


Friday = shoulders and back:
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.

Lat pulldowns seated arms wide palms out:
40Kg x8 3 sets
55Kg x8 3 sets
60kg to failure...

Lat pulldowns seated arms close palms in:
40Kg x8 3 sets
55Kg x8 3 sets
60kg to failure...

Dumbbell rows
Weight and reps TBA

Seated Dumbell press
Weight and reps TBA

Side dumbell raises
Weight and reps TBA

Shin Split exersize:
Unsure of weight as yet. 3sets x 15reps



Tuesday And Thursday= CV at Gym or swim:
Pedal bike, rower, stepper, X trainer & crunches.

I have moved you triceps after your biceps to give them a bit of a rest after doing chest

Paul[/b]