chip bronson
Trusted Member
good arm routine...
here's a good routine to cycle into your current routine. i think you'll like this one.
arm workout #1:
weighted dips 5x6-8 reps
weighted pullups 5x6-8 reps
*** alternate b/w the 2 exercises. do a set of dips, followed by a set of pullups, etc. until you finish all 5 sets of each exercise.
arm workout #2:
skullcrushers 3x12-15
incline dumbbell curls 3x12-15
*** alternate b/w the 2 exercises as above.
seated dumbbell extensions 3x12-15
hammer curls 3x12-15
*** alternate b/w the 2 exercises as above.
these workouts will give your arms a complete thrashing using low and high reps. this will work the different muscle fibers - slow and fast twitch - as well as give your joints and tendons a break from the heavy weight. if you feel like it, you can change up the exercises in workout #2 but don't change the weighted dips and pullups as these are the meat and potatoes of the workout.
i've been using this successfully over the past few months in my quest to get back into shape after a protacted layoff. the arms have been responding well to this and my arms are a weak bodypart. give it a try and let us know how it worked for you.
here's a good routine to cycle into your current routine. i think you'll like this one.
arm workout #1:
weighted dips 5x6-8 reps
weighted pullups 5x6-8 reps
*** alternate b/w the 2 exercises. do a set of dips, followed by a set of pullups, etc. until you finish all 5 sets of each exercise.
arm workout #2:
skullcrushers 3x12-15
incline dumbbell curls 3x12-15
*** alternate b/w the 2 exercises as above.
seated dumbbell extensions 3x12-15
hammer curls 3x12-15
*** alternate b/w the 2 exercises as above.
these workouts will give your arms a complete thrashing using low and high reps. this will work the different muscle fibers - slow and fast twitch - as well as give your joints and tendons a break from the heavy weight. if you feel like it, you can change up the exercises in workout #2 but don't change the weighted dips and pullups as these are the meat and potatoes of the workout.
i've been using this successfully over the past few months in my quest to get back into shape after a protacted layoff. the arms have been responding well to this and my arms are a weak bodypart. give it a try and let us know how it worked for you.
