Arm Workout

  • Thread starter Thread starter Easto
  • Start date Start date
I split bi's and tri's up.

On back/ bi day this is it:

standing short(straight) bar curl
3 sets max reps 60,70,80

Dumbell curl
3sets 10 reps starting with the 50's

"Curl" bent bar curl(close and wide grip)
2 sets each grip to failure

And i usually finish off with a dumbell concentration curl.
2sets max rep to failure
 
On chest/tri day this is it:

"v" bar press downs(not sure of this name)
3sets 8reps increasing weight from 90lbs

Nose breakers
3sets 8reps starting with 50lbs

Seated dips
2sets to failure each time 2/45 plates on my lap

dumbell kick back
2sets to failure with what ever weight is heaviest to acheive at least 5reps
 
This is an arm workout I did during the tail end of my cycle and my arms blew up. I suggest you guys try it one day:


Exercise 1: Barbell Curls superset with Close grip Bench (5x5)
Exercise 2: Incline Curls
Exercise 3: Tricep Press down
Exercise 4: Spider Curls
Exercise 5: Dumbell extension
 
Easto said:
This is an arm workout I did during the tail end of my cycle and my arms blew up. I suggest you guys try it one day:


Exercise 1: Barbell Curls superset with Close grip Bench (5x5)
Exercise 2: Incline Curls
Exercise 3: Tricep Press down
Exercise 4: Spider Curls
Exercise 5: Dumbell extension
Click to expand...

i'll give it try this week. i need a new arm workout. i'll let you know how it goes.
 
When you do exercise 1.. Use the same weight for all 5 sets. This will take a couple weeks to figure out our optimum weight. Once you can get all 5x5, add 10 pounds the next week. I found that this helped me gain a shit load of strength and size on my arms.

Right now I'm doing 135 for culrs and 245 close grib bench. I needed about 3 weeks to figure this weight, but each week I find my strength is going through the roof.
 
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