Advice on prioritizing chest and arms? No im not a beach muscle guy

[2Powerful4u]

TweetMy problem is, every bodypart i have except my beach muscles (chest and arms) are superior at the moment in size. If i wanted to go about prioritizing arms and chest to catch them up, how would you all recommend i do that as far as split, frequency, reps, sets, etc... go??

Right now i do chest every friday and it looks pretty much like this
Flat barbell 3 setsx10 185, 205,225.
Incline Dumbells 4 setsx10 75, 85, 90, 95x8
Inclne hammer strength or dips 3 sets 10
Always finnish with 3 sets cables

Tri's on tuesay, Bi's on wednesday.
For both i do about 9-12 sets, always startin with a heavy standing curl movement and heavy skullcrushers/closegrip bench/dips.

Any tips, tricks or ideas you have used, id like to hear.

[PIT]

Tweettry doing 4-6 reps instead of 10 on everyting..

PIT

[iced]

Tweetto doing an equal number of presses and flyes, i actually do 7 sets of presses, and 8 sets of flyes

[jstrong20]

TweetWell first you should probably pick either chest or arms. Which would you like to catch up first. Then put it first in your routine. For chest I'd go with what pit suggested or even do a powerlifter type routine for awhile. Also how long are you resting between sets? altering this can make a diffrence. If your already taking long rest maybe try shorter ones and vise versa. Although usualy their is a direct corilaton between reps and rest. Usualy the lower the number of reps the longer rest you need. Like a powerlifter style workout could have you resting up to 5 minutes between sets but if your in the 15 rep range you might only need 30-45 seconds.

So maybe try:
Flat bench 5 sets 6 reps four minutes rest
weighted dips 4 sets 6-8 reps 3 minutes rest
incline db bench 3 sets 8-12 reps 2 minutes rest

As for arms If your forearms are week that could be holding you back and blasting them would make a diffrence. Also you could try blasting the brachialis becasue that is a weak point on alot of people and can add a nice amount of size to your bi's. Exercises such as reverse curls, hammer curls, and zottoman curls are great for this. For triceps you should give california presses a try which is in between a skull crusher and close grip bench. Also decline hammer grip db skull crushers will hit all 3 heads of the tri's effectivley. I guess the main thing I do when I hit a wall is try to do the exact opposite of what I'm doing currently and it seems to work.

[njjuicer]

Tweetup the sets on ur flat b-press also make sure u got good form not that ur jsut pushin heavy weight try incline flyes and flat flyes too........i personlly always do at least 5 -6 sets for everything 2 medium weight 2 weight i handle for about 8 rep and then last 2 i try to get as many as possible (usually like 6 )

[jjgarcia3]

Tweetconcentrate more on your incline presses, start with them first. IMO incline presses produce much better aesthetic qualities then flat presses....