Peak-muscle arm workouts

[Dawgpound_Hank]

Blasted guns today, and they were so pumped I thought I was looking at Arnie in the mirror! Guys & gals post up your routine for the guns. Here was mine today....

EZ bar curl - 40 x 25, 70 x 15, 90 x 15, 110 x 12, 130 x 7
superset with
Cable pushdowns - 60 x 30, 80 x 25, 110 x 12, 120 x 12, 130 x 8

DB preacher curl (arm hanging over steep incline bench) - 35 x 15, 45 x 12 + 3 burns, 50 x 8 + 3 burns
superset with
EZ bar overhead french press - 110 x 15, 120 x 12, 130 x 10

DB concentration curl (Arnold style) - 35 x 15, 40 x 12, 45 x 8
superset with
DB 1-arm overhead extension - 35 x 15, 40 x 15, 45 x 10

Rope hammer curls - 100 x 20, 130 x 12, 80 x 25
superset with
Rope overhead leaning extensions - 130 x 25, stack x 20, 120 x 25

Torched, fried & pumped like I'm ON (but I'm not)!

Next...............

 

[liftsiron]

Blasted guns today, and they were so pumped I thought I was looking at Arnie in the mirror! Guys & gals post up your routine for the guns. Here was mine today....

EZ bar curl - 40 x 25, 70 x 15, 90 x 15, 110 x 12, 130 x 7
superset with
Cable pushdowns - 60 x 30, 80 x 25, 110 x 12, 120 x 12, 130 x 8

DB preacher curl (arm hanging over steep incline bench) - 35 x 15, 45 x 12 + 3 burns, 50 x 8 + 3 burns
superset with
EZ bar overhead french press - 110 x 15, 120 x 12, 130 x 10

DB concentration curl (Arnold style) - 35 x 15, 40 x 12, 45 x 8
superset with
DB 1-arm overhead extension - 35 x 15, 40 x 15, 45 x 10

Rope hammer curls - 100 x 20, 130 x 12, 80 x 25
superset with
Rope overhead leaning extensions - 130 x 25, stack x 20, 120 x 25

Torched, fried & pumped like I'm ON (but I'm not)!

Next...............

Looks like a real good arms day!!!!!

 

[Glycomann]

634 sets of preacher curls with 225.

 

[Dawgpound_Hank]

Damn nobody works arms here at peak? WTF?

 

[willsgotrythm]

I do an arm day and it usually looks like this:

Close grip bench....4 sets of 6 - 8 reps after warm up

DB standing hammer curls...2 sets of 12 reps

DB standing behind the neck triceps press (using one DB both hands)....4 sets of 12 reps.

DB standing curls....2 sets of 12 reps

I alternate the sets of curls and presses.

Round it off with 4 sets of rope or straight bar push downs for as many reps as I can and 4 sets of preacher curls for as many as I can.

 

[clutchitalian]

634 sets of preacher curls with 225.

what!!!!!!!!!!!

 

[TheMuscleMan]

I have pretty good size arms, probably one of my best body parts! They are a little under 20" last time I checked without a pump. I don't do a whole lot for them, I feel they are real small muscles so a ton of training isn't really necessary. My workout consists of 3 exercises for biceps and 3 exercises for triceps, I do 3 sets of each exercise for 10 reps each set. Not a ton but enough to make it so I cant straighten my arms out. My workout on arm day is 20-25 minutes, in and out of the gym real quick.

1. standing alternating dumbbell curl-
60#x10
65#x10
70#x10

2. standing alternating hammer curl-
60#x10
65#x10
70#x10

3. standing single arm concentration curl-
30#x10
35#x10
40#x10

4. single arm tricep overhead ext.-
40#x10
45#x10
50#x10

5. standing tricep kickback-
35#x10
40#x10
45#x10

6. lying cross body tricep ext.-
30#x10
35#x10
40#x10

I have very little rest in between sets and exercises, its basically go in there get the job done and leave, 20-25 minutes tops. By the end of my workout my arms are on fire and so still I cant hardly move them.

I stick to the same format of 3 exercises and 3 sets per exercise but I change the workout up each week. I have 3 different arm workouts that I rotate through. It has worked great for me, I cant fit my arms into a 2xl shirt without them being squeezed to death like I have a boa constrictor wrapped around my arm! I love it though!!

Thanks
TMM

 

[Dawgpound_Hank]

I have pretty good size arms, probably one of my best body parts! They are a little under 20" last time I checked without a pump. I don't do a whole lot for them, I feel they are real small muscles so a ton of training isn't really necessary. My workout consists of 3 exercises for biceps and 3 exercises for triceps, I do 3 sets of each exercise for 10 reps each set. Not a ton but enough to make it so I cant straighten my arms out. My workout on arm day is 20-25 minutes, in and out of the gym real quick.

1. standing alternating dumbbell curl-
60#x10
65#x10
70#x10

2. standing alternating hammer curl-
60#x10
65#x10
70#x10

3. standing single arm concentration curl-
30#x10
35#x10
40#x10

4. single arm tricep overhead ext.-
40#x10
45#x10
50#x10

5. standing tricep kickback-
35#x10
40#x10
45#x10

6. lying cross body tricep ext.-
30#x10
35#x10
40#x10

I have very little rest in between sets and exercises, its basically go in there get the job done and leave, 20-25 minutes tops. By the end of my workout my arms are on fire and so still I cant hardly move them.

I stick to the same format of 3 exercises and 3 sets per exercise but I change the workout up each week. I have 3 different arm workouts that I rotate through. It has worked great for me, I cant fit my arms into a 2xl shirt without them being squeezed to death like I have a boa constrictor wrapped around my arm! I love it though!!

Thanks
TMM

Solid workout bro. That is one HELLUVA pace damn! Considering you are doing alternating & unilateral exercises - both which take much longer to complete a set for each arm - you must literally be jumping from one set to the next with max rest times of 10-15 seconds to accomplish that in the time you said - unless you have a super fast rep speed cadence of like the Road Runner haha. Must work for ya to have almost 20"s cold - respect. :igok:

I usually take about 60-70 minutes on arm day - resting more on the initial heavy sets, and moving faster as the workout goes along. Only on the last exercises I move at your pace to end with that killa pump.

 

[TheMuscleMan]

Solid workout bro. That is one HELLUVA pace damn! Considering you are doing alternating & unilateral exercises - both which take much longer to complete a set for each arm - you must literally be jumping from one set to the next with max rest times of 10-15 seconds to accomplish that in the time you said - unless you have a super fast rep speed cadence of like the Road Runner haha. Must work for ya to have almost 20"s cold - respect. :igok:

I usually take about 60-70 minutes on arm day - resting more on the initial heavy sets, and moving faster as the workout goes along. Only on the last exercises I move at your pace to end with that killa pump.

I don't rest really, it is do a set put the weights down and go get ready to grab the next sets weight. You figure a set of 10 reps doing single arm alternating is about 20-30 seconds, it takes about 10 seconds to do 10 reps on a cambered bar double arm. I bust them out real fast but I don't cheat, there is no swinging or anything like that...and I go all the way down and up that's why my arms don't straighten out for like an hour after I am done! I don't stop between reps either, its a solid pace doing rep after rep no pausing.

I see guys in the gym doing arms for like 2 hours and to me that is way too much for a small muscle like biceps!! I think over training comes into play with arms pretty fast. My arms are pretty big and I don't do a ton for them, I cant see how guys can be in the gym for hours doing them unless they are talking a lot or taking big rest breaks in between sets.

My shoulder and forearm day is also less than 30 minutes in and out of the gym. Back day and leg day are my long days and I am still out in 60-70 minutes on those days. Chest day I can get done in under and hour.

Thanks
TMM

 

[ozzy69]

Damn nobody works arms here at peak? WTF?

I rarely do a sole arm workout anymore it's usually a combination of back/bis or chest/tris

 

[A1food4u]

I've found that doing 21's a the the end of back and shoulder works great...

 

[Dawgpound_Hank]

I don't rest really, it is do a set put the weights down and go get ready to grab the next sets weight. You figure a set of 10 reps doing single arm alternating is about 20-30 seconds, it takes about 10 seconds to do 10 reps on a cambered bar double arm. I bust them out real fast but I don't cheat, there is no swinging or anything like that...and I go all the way down and up that's why my arms don't straighten out for like an hour after I am done! I don't stop between reps either, its a solid pace doing rep after rep no pausing.

I see guys in the gym doing arms for like 2 hours and to me that is way too much for a small muscle like biceps!! I think over training comes into play with arms pretty fast. My arms are pretty big and I don't do a ton for them, I cant see how guys can be in the gym for hours doing them unless they are talking a lot or taking big rest breaks in between sets.

My shoulder and forearm day is also less than 30 minutes in and out of the gym. Back day and leg day are my long days and I am still out in 60-70 minutes on those days. Chest day I can get done in under and hour.

Thanks
TMM

Wow 10 seconds only to do a set of 10 is freaking flying. Sounds like you have a similar style like Branch or JJ. I use more of a Yates type cadence I guess. On curls for example, I probably go 1.5 second up, 1 second contraction, 2-3 seconds down vs your 1 second for an entire rep. Just goes to show more than one way to get 'er done - we've both built some big guns with complete different styles - rock on!

 

[Dawgpound_Hank]

I've found that doing 21's a the the end of back and shoulder works great...

I also incorporate 21's often - awesome for that killa pump.

 

[bufbiker]

Standing Olympic bar curls 5 sets, 135-165'to failure (20-12)
Lying Olympic bar triceps extensions, 5 set, 185-205 to failure (20-15)
I superset these, doing a set of curls then immediately a set of extensions, then rest a couple of minutes.
Nothing fancy. Just good form and giving every set 100%, and even off I've got very large arms.

 

[TheMuscleMan]

Wow 10 seconds only to do a set of 10 is freaking flying. Sounds like you have a similar style like Branch or JJ. I use more of a Yates type cadence I guess. On curls for example, I probably go 1.5 second up, 1 second contraction, 2-3 seconds down vs your 1 second for an entire rep. Just goes to show more than one way to get 'er done - we've both built some big guns with complete different styles - rock on!

I don't do the get to the top and squeeze thing, for me getting the weight up there is squeeze enough plus if you go too far up and squeeze you actually get to the top resting point which takes the stress off the muscle, you have a rest point at the top and at the bottom which you have to stay in between them both to effectively work your muscles, like the bench press the resting points are all the way down touching your chest and all the way up locked out, when you watch the pros lift they always look like they are doing half reps but they aren't because they are staying within their resting spots so it looks like when they bench they are doing such a small movement, of course the bigger the muscle the smaller the movement because the resting point for going down is raised much higher up, same with any muscle.

I don't go super fast like it is a race or anything I just go at a pace that is like normal, up down repeat, Picture yourself lifting a 10lb dumbbell, you pick it up lift it right quick then go down; boom one rep! I just picture the 60`s like they are those 10`s. I have a mental thing I do as I go for my next set, I look at the weight and walk over to it and put my hands on the weights and I know it is heavy but I look in the mirror then look at the weight then I say F**k it and grab the weight and go, simple as that no second thoughts once I grab the weight its on!!! That little "F IT" mentality gets me through it.

Thanks
TMM

Standing Olympic bar curls 5 sets, 135-165'to failure (20-12)
Lying Olympic bar triceps extensions, 5 set, 185-205 to failure (20-15)
I superset these, doing a set of curls then immediately a set of extensions, then rest a couple of minutes.
Nothing fancy. Just good form and giving every set 100%, and even off I've got very large arms.

I used to do the Olympic straight bar and curl it but it is real bad for the wrists because it is an unnatural position. I used to be the guy that would see someone benching 185lbs and I would walk over when they were done and grab it and curl it. I know they hated that. I don't do things like that anymore.

Thanks
TMM