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  Anyone know any good programs for arms???

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Author Topic:   Anyone know any good programs for arms???
crash3837
Amateur Bodybuilder
(Total posts: 3) 		posted April 14, 2000 11:23 PM     Click Here to See the Profile for crash3837   Click Here to Email crash3837     Edit/Delete Message
All that I usually ever see is bench programs, or programs for your legs,,, well does anyone out there have suggestions on good arm programs, more bis than tris, but tris would also be helpful.

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Chris V
Amateur Bodybuilder
(Total posts: 2) 		posted April 15, 2000 12:50 AM     Click Here to See the Profile for Chris V   Click Here to Email Chris V     Edit/Delete Message
this workout have given me good results

using dumbells do 2 sets of 21's to warm up then alternate between hammer curls and regular curls(moderately heavy)10-15 reps until you do at least 5 sets for each arm.
Then 3 sets of one handed concentration curls
(extremely heavy)for 7-10 reps
Finally finish it of with tricep extensions.

try not to rest between sets


OTHER ARM EXERCISES

TRICEPS

Rope Tricep Push Downs
Behind Neck Dumbell Extensions
Dips
Dumbell Kick Backs
One Arm Cable Press Downs[palms up]
Behind Neck Rope Extensions
Lying Tricep Extensions
French Press
Tricep Cable Push Downs
One Arm Cable Push Downs[palms down]
Close Grip Bench Press

BICEPS

Preacher Curls
Inclined Dumbell Curls
Concentration Curls
Narrow Grip barbell Curls
Narrow Grip Cable Curls
Narrow Grip Preacher Curls
Narrow Grip E-Z Bar Curls
Wide Grip Barbell Curls
Wide Grip Cable Curls
Wide Grip Preacher Curls
Seated Dumbell Curls
Standing Dumbell Curls
Wide Grip E-Z Bar Curls

FOR HEIGHT or PEAK

One Arm Concentration Curls
One Arm Cable Curls

FOREARMS

Reverse Curls
Hammer Curls
Reverse Wrist curls
Wrist Curls
Behind Back Wrist Curls
Cable Wrist Curls

------------------
"The conciousness of self is the greatest hindrance to the proper execution of all physical action."

Bruce Lee

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StevieD
Amateur Bodybuilder
(Total posts: 30) 		posted April 18, 2000 05:47 AM     Click Here to See the Profile for StevieD     Edit/Delete Message
Bi's : Barbell curls (15(warmup),12,8)
Supination db curls (12,8)
Wide-grip drag curls (12,8)
Single arm preacher curls (8)

Tri's: Skull crushers (15(warmup),12,8)
Pushdowns (12,8)
French press (12,8)
Reverse grip single-arm cable pull downs (8).

Forearms - wrist curls (2)
reverse wrist curls (2)

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