Can you guys post up your arm routines please? I've been lacking arm development, every other muscle group grows very well. I have started prioritising arms on push and pull days and have noticed an improvement. Obviously genetics play a huge role given ever other body part grows well. What I've started incorporating is starting off very heavy like 5x5 on bb curls and JM presses and my biceps and triceps have started to improve quite a bit. Thanks in advance.
Arm routines
- Thread starter AM999
- Start date
Tricep pressdown: max weight on machine plus 50lbs in plates x 30 for warm up, add 15lb db to top x 20, add another 15 db x 14, remove one 15 add 20# db x 14, remove other 15 add 20 x 14, remove 20's add two 30's x 12, again x 12
Tricep reverse grip pulldowns: max weight plus four 5# plates x 10 x 5
One arm over head cable pulls: 50 x 10, drop pin 1 adding weight x 10, drop pin x 10, drop pin x 10, drop pin to failure
Bicep curls pronated: 50 x 20 for warm up, 60 x 14, 70 x 12, 80 x 10
One arm preacher curls (machine) two 45's x 10 x 4
Barbell curls: 110# x 10 x 4
Nice and simple. - The 44
Tricep reverse grip pulldowns: max weight plus four 5# plates x 10 x 5
One arm over head cable pulls: 50 x 10, drop pin 1 adding weight x 10, drop pin x 10, drop pin x 10, drop pin to failure
Bicep curls pronated: 50 x 20 for warm up, 60 x 14, 70 x 12, 80 x 10
One arm preacher curls (machine) two 45's x 10 x 4
Barbell curls: 110# x 10 x 4
Nice and simple. - The 44
Thanks 44, do you give arms their own day? Or do you do like a push/pull/legs?
I work mine on back day bro. I try to divide body parts into a relative push/pull split working muscles that are worked together the same day. Back works bi's so no point doing them separately shortening my rest and recovery ya know? - The 44
I get you bro. I need to start off with arms because they're a weak point.
i could give you an arm workout but the thing is, i change mine every session... i never do the same things twice in a row... i constantly mix and change... the key is to continue to shock your body with new movements as often as possible.. each week do something different than you did the prior week... in regards to how you do them in conjunction with other body parts.. the key is change, once again... so every 6-8 weeks change which parts you mix and match... so 6 weeks you would maybe do chest and tris in the same day then the next six weeks, perhaps, chest and biceps etc... always mix them and continue to shock your body...
Yeah Dylan I never really do the same routine 2 weeks in a row. I like to change things vary rep ranges, weights used etc. One thing I'm always doing though is starting off with arms. I've noticed by the time I'm done with my chest and back my arms are fried, so I have no energy left. I have a feeling this is why my arms are lacking development.
MarkD
Active member
Just like Dylan, I change my workouts Everytime. Here is one of my favorite set up though.
V Bar Tricep Press Downs 4 x 12/Reverse barbell curl 4 x 12
EZ Bar Spider Curls 4 x 12/EZ Bar Overhead Extensions 4x 12
3 Part Kettlebell or Dumbbell curls (outwards, hammer, reverse) 4 x 12
Single Arm Tricep Pull Downs (Hold by cable, no handle) 4 x 12
Preacher Curls 4 x 12
Dips to Failure
I use this as a base Arm Day when I'm going for strength and thickness. When I am doing power/Olympic lifts, I cut this in have and do plate curls and overhead plate extensions in between squats and deadlifts.
V Bar Tricep Press Downs 4 x 12/Reverse barbell curl 4 x 12
EZ Bar Spider Curls 4 x 12/EZ Bar Overhead Extensions 4x 12
3 Part Kettlebell or Dumbbell curls (outwards, hammer, reverse) 4 x 12
Single Arm Tricep Pull Downs (Hold by cable, no handle) 4 x 12
Preacher Curls 4 x 12
Dips to Failure
I use this as a base Arm Day when I'm going for strength and thickness. When I am doing power/Olympic lifts, I cut this in have and do plate curls and overhead plate extensions in between squats and deadlifts.
Roughly no more than 25 seconds. I try to keep it hectic and heavy. I used to go heavier, but I try to push hard enough to obliterate them, but not wipe them out where it affects the next days workout. Keep in mind I do switch things up time to time usually every 2 months.
It's mental bro. If you will it, it will be so. Pound that isht, just remember 75% of arm mass is in your triceps. I hate seeing dudes with no tri development thinking they have guns. I also hate seeing dudes do triceps kickbacks as if it'll lead to mass gain. IMO, it's a finisher designed for details not mass. Lastly, heavy is the way to guns baby. ALSO cheating is for the weak IMO. strict form, pronation and supination are key. Sorry for the rant.
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I start out lighter,go heavier with each exercise then end lighter with higher reps.30 sec rest in between sets.At the top of the rep I squeeze & hold it for about a second or two,then go down slow for the negative.
Here's what I did about an hour ago.It changes every time.
Tricep Pushdowns (cable) 4x12
Closed Grip Bench Press 4x10
Skull Crushers(Tricep Bar*) 4x8
Tricep Kickbacks 4x12
------------
Close Grip Cable Curls 4x12
Hammer Curls w/Tricep Bar 3x10
Drag Curls 3x10
Concentration Curls 4x12
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Forearm Roller to failure no rest in between sets
Here's what I did about an hour ago.It changes every time.
Tricep Pushdowns (cable) 4x12
Closed Grip Bench Press 4x10
Skull Crushers(Tricep Bar*) 4x8
Tricep Kickbacks 4x12
------------
Close Grip Cable Curls 4x12
Hammer Curls w/Tricep Bar 3x10
Drag Curls 3x10
Concentration Curls 4x12
-----------
Forearm Roller to failure no rest in between sets
I always see a HUGE problem with people that are trying to build big arms.
They always overlook compound movements. Close grip bench, dead lifts, pull/chin ups, barbell curls, and barbell skull crushers all done with the heaviest weight possible to failure. That builds the THICK DENSE muscle. Most guys go do pussy ass cable shit, get a quick gym pump, then deflate on the way home. Dense muscle doesn't deflate. Look at some of the old school top guys. Basic movements, insane gains
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They always overlook compound movements. Close grip bench, dead lifts, pull/chin ups, barbell curls, and barbell skull crushers all done with the heaviest weight possible to failure. That builds the THICK DENSE muscle. Most guys go do pussy ass cable shit, get a quick gym pump, then deflate on the way home. Dense muscle doesn't deflate. Look at some of the old school top guys. Basic movements, insane gains
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Lol so true. That's why my combination of body parts trained always add to the routine. People are scared to use genuinely heavy weight IMO. Granted you have to be ready for it, but most peoples idea of heavy looks like girly weights to me. Only guy I ever train with is a power lifter and I give his ass a helluva challenge. He tries to get me to tap out, but we just go and go until HE taps the fuck out. there's a difference in what the mind perceives as heavy and what reality dictates as heavy. Nobody gets big pretending to kill shit in the gym. You gotta get bloody AF.
If I go too heavy I wind up cheating.Form is more important to me than anything,because without that you're not working what you're supposed to,plus you have a higher chance of injury.I go as heavy as I can without cheating & when that gets too easy I just go slower.Your muscle doesn't know how much weight it is.It only knows TUT.
Bro you know I'm a big on strict form guy myself, swinging, bouncing and cheating is pointless, but keeping it in line with what I was discussing above if you can strict curl 80's, 90's or 100's then you are strong. If you can bench 400+ with strict form and ROM for reps you are strong. A lot of peoples minds have issue with what I might consider strong. Hence my tee shirt that says 'If you can drop it without dying it ain't heavy". I also have a tattoo inspired by CT on my arm that says "MUSCLEVILLE Population: 001". I'm such an asshole lol.
I hear what you're saying bro.It's just I had a few run ins with ego lifters at the gym who were lifting more than me,but my arms are bigger,better proportioned & more defined than theirs all natty.So I said to them "maybe what you're doing works for you but not so much for me".I raise the weight like every two or three weeks.I wait til it's simple AF & pointless to use anymore.
I use pink and blues....sorry....wrong thread......
Have you tried pull-ups & chin-ups for your Bi's & dips & closed gripped push-ups (all weighted or non) for your Tri's?That's how I got the base for my arms in the early days.I still love rocking them out from time to time.
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