Arm workout advice

[jay1990]

usually work Bi's with chest and Tri's with back, but going to the gym tonight and training them together. Any suggestions to a good workout routine?...

My routine usually looks something like this:

Biceps:
Barbell curls 4 x 6-12 reps
Hammer curls 3 x 6-12 reps
Seated dumbell curls 3 x 6-12

Triceps:
Tricep pushdown 4 x 6-12 reps
Skullcrusher 3 x 6-12 reps
Dips 3 x 10 reps

 

[muscleaddiction]

Try this...

Seated Barbell Curls...3 sets
Standing Barbell Curls...3 sets
Dumbell Preacher Curls...4 sets
Reverse Grip Camber Bar Curls...4 sets

Close Grip Bench Press...4 sets
Overhead Dumbell Extensions...4 sets
Skull Crushers...4 sets
Rope Pushdowns...3 sets

You will have some swollen arms after this workout!

Sent from my DROID BIONIC using EliteFitness

 

[Lighter Fighter]

Hers what i do and i can say my arms are my best bodypart..
Before anyone say its over training i do this routine on a severe caloric deficit with no aas, i would add 5 more sets on each bi/tri if you're on aas..

4 sets preacher curl with straight bar - 6-10 heavy
4 sets seated dumbell curl (both arms at the same time) 6-10 heavy
4 sets hammer or concentration curl 8-12 moderate heavy
6 sets cable curl 10-15 moderate heavy 9go for pump)

4 sets v-bar pushdown 6-10 heavy
4 sets over head dumbell extension 6-10 heavy
4 sets overhead cable extension 10-12 moderate heavy

i dalso do tricep on chest day
4 sets skull crusher 8-12 mod heavy
3 sets overhead dbell extension 8-12 mod heavy
4 sets rope pushdown 10-15 (pump)

 

[adsinaction]

I trained with Frank Zane and he gave me the best advice on arms..TRAIN FROM EVRY ANGLE..for Bis..standing barbell curls( Neutral as arms are to the side ), Preacher curls( arms out in front) then Incline dumbell curls( arms stretched so elbows are pulled back ). For Tris same concept. Close grip bench, skull crushers on a decline to enhance stretch then possibly dumbell kickbacks so elbow is pulled back.

 

[burnthiscorpse]

Arm day is one giant superset for me. I start with rope press downs super set with seated incline DB curls(curl both at the same time) both movements with light weight to allow 20-25 reps for 3 sets each movement. Now your muscles and joints are FULL of blood and ready to be destroyed.
I cant start cold on an arm day with CGBP or skulls. It kills my elbows and connective tissue.
Plus with the warm-up super set filling and pumping the shit out of my arms I can now kill my bi's and tri's and it allows me to to maximum muscle shredding with lighter weight. Not that light weight is the goal but lighter weights now do more damage this way.

After the 6 set warmup super set mentioned above:

Camber bar press downs(elbows out, not tucked at your side) - 3x15
super set with
Seated heavy incline DB curl - 3x15
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Low incline skull crushers 3x15
super set with
standing straight bar curls 3x15 (now subbing in the Jim Stoppani seated straight bar curl CHECK IT OUT)
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Seated dip machine 3 x failure
super set with
standing dual bi cable curls (the ones where your doing a front double bi pose)
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Finish off with reverse grip tricep pull downs.

Intensity is the key in any of the suggested workouts here. I have noticed a nice change the last few weeks doing this.