Ok so, im 6,0 ft and weigh 142 pounds and 16 years old, i wana build some mass before rugbee season starts at my school (4.5-months away). So i decided to pump my arms a bit so here is my work out.
For biceps: 3 sets of 6-9 reps of concentrated bicep curls (Weight put on for Mass)
3 Sets of Hammer Curls 6-9 reps
3 sets of normal curls 5-8 reps (one day)
Next day
Tricep workout
3 sets of bench press 7-10 reps
3sets of tricep kick back 6-9 reps
3 sets of pushups 10-15 reps
3sets of reverse barbell curves 7-11 reps
This is just for my arms i got the rest of my body workout fine
I do 2x bicep workout and 2x tricep workout per week.
Will i gain a decent amount of mass by this if i gradually increase weight over time?
For biceps: 3 sets of 6-9 reps of concentrated bicep curls (Weight put on for Mass)
3 Sets of Hammer Curls 6-9 reps
3 sets of normal curls 5-8 reps (one day)
Next day
Tricep workout
3 sets of bench press 7-10 reps
3sets of tricep kick back 6-9 reps
3 sets of pushups 10-15 reps
3sets of reverse barbell curves 7-11 reps
This is just for my arms i got the rest of my body workout fine
I do 2x bicep workout and 2x tricep workout per week.
Will i gain a decent amount of mass by this if i gradually increase weight over time?