arm routine...

[fighteveryone]

arm routine...

the thread that wylie posted that routine in was deleted. can wylie or someone chime in on it here. thanks!

 

[-0000-]

Routine for Biceps and Triceps..

Biceps.

Standing Alternating db curls - 3 sets only!

Each set is actually like doing 3 sets itself!
Example - Choose a weight you can only handle for 4-5 reps, then immediately grab a lighter weight and bang out another 4-5 reps then repeat
The process again. This is one set, Two more sets to go!

Straigt Bar curls - 3 sets 6-10 reps. Feel free to cheat to get in a few extra reps. Keep your form strict until the last few! Dont put that bar down until you have no choice!
Seated Hammer Curls 3 sets 6-10 reps until failure...

Substitute - Hammers w/ db preacher curls every other work out!

Triceps

Close Grip Bench Press - 4 sets 6-10 reps " very strict form " Heavy as possible.

Skull Crushers - 4 sets 6-10 reps strict form to prevent injury! Go Heavy!

Dips - 4 sets to failure...If needed add weight, unlikely you wont be able to do so! Your Tris will be spent!

Substitute dips w/ heavy push downs every other work out..

This is basically the same routine -MU- was suggested on running and it does its duty if performed consistently..LMK if you have any questions FE1..

 

[-MU-]

Been doing this and it works....I have mixed up the tri workout a bit as I can not do close grip as it murders my wrist.

 

[ramboj70]

Routine for Biceps and Triceps..

Biceps.

Standing Alternating db curls - 3 sets only!

Each set is actually like doing 3 sets itself!
Example - Choose a weight you can only handle for 4-5 reps, then immediately grab a lighter weight and bang out another 4-5 reps then repeat
The process again. This is one set, Two more sets to go!

Straigt Bar curls - 3 sets 6-10 reps. Feel free to cheat to get in a few extra reps. Keep your form strict until the last few! Dont put that bar down until you have no choice!
Seated Hammer Curls 3 sets 6-10 reps until failure...

Substitute - Hammers w/ db preacher curls every other work out!

Triceps

Close Grip Bench Press - 4 sets 6-10 reps " very strict form " Heavy as possible.

Skull Crushers - 4 sets 6-10 reps strict form to prevent injury! Go Heavy!

Dips - 4 sets to failure...If needed add weight, unlikely you wont be able to do so! Your Tris will be spent!

Substitute dips w/ heavy push downs every other work out..

This is basically the same routine -MU- was suggested on running and it does its duty if performed consistently..LMK if you have any questions FE1..

good routein for arms, I train bie's and tri's 2X week. one day heavy and the next light. 1st day chest and bie's next day back and tri's, then like on friday I do Bi's and tri's together.

 

[kcsman]

on dumbbells i like to use reverse pyrmid. i find starting out with the heavy weight i get better pumps one arm preacher the same thing. barbell normal.

 

[admin]

Simple bicep routine yet very effective.

1. Standing barbel curl -- 2-3 sets 6-8 reps

2. Incline bicep DB curls -- 2-3 sets 8-12 reps (after each set hold the db in the bottom position as long as you can to feel the stretch)


When done correctly stretches out protective fascia which gives your muscle fibers more room for growth.


Admin.