i never train 3times in a row any more,unless there is a cardio workout in between.
most of the time,i train 1 on and 1 off,rarly and only if a lower body workout would follow the previouse workout,then,i might train 2days in a row.

this is what i do when training those muscles
for chest:
1-flat barbell press 3sets
2-incline unilateral press 3sets
3-decline unilatersl press 3sets
4-seated fly machine 2sets
for biceps:
1-barbell curls 3sets
2-preacher curls 3sets
3- hammer machine high concentrated curls 3sets
forearms:
1-wrist curls 3sets
2- reverse wrist curls 3sets
warm up sets are not included and i go to failure on every set
this is an advanced routine.

i never recomend weight gain powders to my members who want to gain weight and this is why:
1-it is so dence that people who don't have an apetite,once they have it get full and don't want to eat their regular meals.
2-this is the main reason,for the amount of calories that you are geting per serving,you are not geting enough protien,let me explain,lets asume that a serving of a certin product is about 800cal and the amount of protien is 60 grams,for me thats so much calories for 60 grams of protien,i'd rather my members go with whey protien 3scoops give you around 65grams of protien and only 350cal,also if some one needs to up the calorie content then they can eat some fruits or complex carbs with their serving of whey protien.

i train those two together,starting with back,i do 2 exercises for thickness,seated row and t-bar row and 2 exercises for width, wide unilateral pull down and front pull down,3sets each,total for back 12 sets.
for triceps,i do those 3 exercises,press down,hammer extension and over head extension,3sets each,total 9sets for triceps,i have a wide back and my arms are 20 inches cold,so what i do must have been working for me.
this is an advanced program.

this is what i am doing for my lower body.i haven't included the warm up sets,what is listed below are the actual training sets and each set is taken to failure.
1-quadriceps:leg press 3,hack squat 3, leg extension 3.
2- hamstrings:lying leg curl or seated leg curl 4to5sets
3-lower back:becouse of old back injury,only extensions on a selectorized machine 5sets.but for those who don't have back problems,i recommend deadlifts.
4-calfs:seated 3to4sets,standing 3to4sets.
this is not a biginers workout,its inter mediate advanced or advanced.

most members don't get much from taking amino's becouse they play a guessing game,some take3,some take6,some take9,but is this realy how much they need?with most of them,it's definetly not.suppose you are having lunch and you need to ingest40grams of protien for that meal but your meal is only supllying you with 30grams of protien,in this case you are short 10 grams,if you have amino's that supply 2grams of protien per tablet,then you need 5 tablets for that meal,the same goes for every meal,know how much protien that meal is providing,if it is not supplying the desired percentage of protien then suplement with amino's acording to how much is needed.learn the food values.buy the book nutrition almanac.now if you don't want to bother,then stick with whey protin,start with 2scoops per day but increase as you progress in the sport.

let me explain
suppose you are training any muscle,but for example lets take those 3,chest,biceps and triceps.lets assume that you are advanced and doing 12 sets for chest.you start your first chest exercise but you feel weak,you can't handle the poundages that you usualy do,if this is the case,don't do your full chest workout do anywhere from 6 to 8 sets only,reserve your energy for your other muscles[biceps,triceps]and go and have a better stronger workout with those.you will be surprized,a bad day for one muscle could be a good day for the other.trust me,it happend with me more than once.

waw,my workout today was great,i haven't lifted this heavy in such a long time.
i was able to get6reps with10 45lb plates on the atlantis shoulder press machine,after so long in this field,i came to know what works best for me.this is how i train my shoulders:
1-shoulder press 6 sets,i need that much becouse of an old injury my shoulders takes a while to worm up.
2-side laterals on machine3sets
3-rear fly machine3sets
4-shrugs4sets

i saw a crack on the bar,at the end of the plate holder on my smith machine,i was surprized,this is the first time i see this kind of dammage,when i inquierd with the factory,their answer was this happend becouse of abuse,some members insted of putting the plates gently,they ram it so hard into the stopper,please take care in handling all the equipment,it costs money and time to replace a part.

this is a very difficult way of doing the dips,it's only for the strong and advanced.
insted of gripping the handles with the palm on the outside of the handles,you will twist your palms inward[the big finger pointing to you]and grab the handles,then start dipping.