Any members here have a favorite arm routine they would like to share?
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
Are you saying a and b are supersetted?
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...
I may have "Love" on my head, but i have Hate in my heart.
Incline DB curls with full ROM made them grow like no other.
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
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.
accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111
"You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott
I'd rather Situation be a member of this board. -Joey54
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.