Training your guns

[chris mason]

Any members here have a favorite arm routine they would like to share?

[Matthew Bryduck]

Chris, I have a pretty awesome arm workout.

In this workout, part "A" portion is immediately followed by the "B" portion.


1a. Tricep rope push downs
4 sets of 20 reps
1b. Lying cable curl 21s
4 sets of 21 reps

2a. Seated overhead cable rope tricep extensions
4 sets of 20-25 reps
2b. Lying down high pulley bicep curls
4 sets of 15-25 reps

3a. Single arm machine preacher curls
4 sets of 20 reps on each arm
3b. cable tricep extensions with straight bar superset with single arm tricep extensions
4 sets of 20 reps on the straight bar and 4 sets of 10 per arm on the single arm

[chris mason]

Are you saying a and b are supersetted?

[Matthew Bryduck]

Yes Sir!

Are you saying a and b are supersetted?

[2kool]

i get the best results with compound lifts. triceps get taken care of with the close grip bench, floor press or dips. biceps get worked hard during my weighted chin ups and other back movements.

i do like to throw in some hammer curls and skull crushers at the end of my back or chest day.

i guess that counts as an arm routine...

[FearFactory]

Incline DB curls with full ROM made them grow like no other.

[Tom Mutaffis]

There are a few arm movements that have worked well for me in the past:

- Alternating DB Curls
- Weighted Dips
- Buddy Curls (EZ Bar Curls - passing the bar back and forth, high volume)
- Triceps Pushdowns

[Behemoth]

For me cg bench has always been my go-to, pack on the size moneymaker for tris. I also have had great success with skulls and various cable push downs.

For bi's I prefer various cable curls and machine curls to free weight db or bb curls.

[Tom Mutaffis]

For me cg bench has always been my go-to, pack on the size moneymaker for tris. I also have had great success with skulls and various cable push downs.

For bi's I prefer various cable curls and machine curls to free weight db or bb curls.

I used to like the Hammer Strength plate-load preacher curl, although I haven't trained a commercial gym consistently in a while.

Skull Crushers always used to bother my elbows but I may try to work them in again. Do you usually do them on a flat bench or an incline?

[Songsangnim]

2 supersets 3 sets of each one

1. Close-grip bench followed by Standing EZ bar curl

2. Dips followed by Preacher curls.

2-3 minutes rest between supersets 1 and 2.

Preceded by general warm-up and a light set of each exercise.