If today is bicep and tricep day..



5 sets x 10 reps

Lets say each set takes about 1 min ... that would be 5 min for biceps.... then another 5 for tricep..


does that mean I only go to gym for 10min???


lets assume training is everyday and everyday for different part of the body..

But you need to rest in between sets right?

20 min then .... assuming 1min interval between sets.

incorporate different exercise that hits similar muscle groups

That's why you don't assign an arm day. Train more muscle group at once. More compound movement.

If you ever done leg day, 1 hour is never enough IF you did squat or deadlift.

2 hours

i strongly believe in volumes so i'll try to get as much sets i can until i really cannot take it, but i dont train one part a day tho, 2 parts a day, except leg day, leg day squat alone can take me 1 hours + without even realizing it.

but.. you need to let muscle group rest ma..


If today do bicep/tricep/chest and shoulder... (more muscle group at once).... then by the following day you would do that same group again...


No healing time?

Bicep/Tricep for 5sets only? It should be 5 exercises (3~5sets each with 8~15 reps depends on your goal). Leave the 5sets for compound exercise.

1min interval between sets is correct but not 1min between exercises.

He meant exercise that stimulate lots of muscle group.

Example for bicep is chin up & tricep is dips.

Try push/pull/leg instead of creating your own training routine. You don't have enough knowledge to create your own.

I never have arms day unless wife is on vacation and I have the whole week to myself.

totally agree...squats and deadlifts take a lot of time (and rests in between)
my average gym time is 1.5-2hrs, 3-4x a week

This post has been edited by pangke: Dec 3 2014, 02:55 PM

I take my workout roughly 2 hours++ which includes warm up, exercise, rest in between, chitchat, staring perhaps....

This post has been edited by bad_khui: Dec 3 2014, 03:19 PM

mine 45-60min with squat deadlift bench.
almost never more than 90min after change to new routine. just stay focus

1 hour in the gym shud be max.

every work out day compound, 2-3 hours, 3 times per week

This post has been edited by faifai94: Dec 3 2014, 08:40 PM

one hour is actually enough unless ur with partner if more than that u got problem lel

one hour is not enough for squat, overhead press and deadlift or squat, bench press and row in a session lol

Starting Strength is only 1 hour per session. And doing a 8-12 rep range program myself, i can squat, bench, deadlift, overhead press in 45mins.

If your workouts take longer than 1 hour.... something surely wrong.

Yeah same, I don't understand how people can stay so long in the gym. Perhaps intensity not very high?

chit chat, facebook, whatapp, wechat, lepaking... lol. that why.
just focus, hit the set, rest, hit again. then finish and ciao... lol