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Grumpyfit
MuscleHead
- Jun 7, 2012
- 739
- 80
Where do You want to start. Hang around awhile, you'll grow to know people. develop opinions, stereo-type people, you'll laugh at people, you'll feel others pain, you'll sit and celebrate others accomplishments, you'll learn the right way and the wrong way to do exercises, engage with diets, learn the latest break-throughs. These are just a few. Mainly IMHO, it's a community that has evolved into friendships that can endure.
Wunderpus
Member
- Nov 20, 2015
- 66
- 14
Gents,
I've been trying the Lee Priest model for a bit. I have always had lagging bi's and tri's, and overstated shoulders (aesthetic nightmare).
Here's the routine I've been following, the growth has been incredible compared to all other routines I've followed. I switch up the order a bit, of course-
Concentration Curls - 5 x 6-8
Close Grip Bench- 7 x 6-8
Barbell curls- 7 x 6-8
DB extensions- 5 x 6-8
DB curls- 5 x 6-8
Skull crushers- 5 x 6-8
Preacher curls- 5 x 6-8 supersetted with seated underhand pull downs, high weight, to failure
V cable press- 5 x 6-8 SS with close dips to failure
1 arm DB preachers - 5 x 6-8
DB hammer curls- 5 x 6-8
Barbell wrist curls - 3 x 25+
Reverse curls - 5 x (varied, changed up the weights, to failure each time)
It's a lot of volume, but my arms and legs respond best to volume.
I've been trying the Lee Priest model for a bit. I have always had lagging bi's and tri's, and overstated shoulders (aesthetic nightmare).
Here's the routine I've been following, the growth has been incredible compared to all other routines I've followed. I switch up the order a bit, of course-
Concentration Curls - 5 x 6-8
Close Grip Bench- 7 x 6-8
Barbell curls- 7 x 6-8
DB extensions- 5 x 6-8
DB curls- 5 x 6-8
Skull crushers- 5 x 6-8
Preacher curls- 5 x 6-8 supersetted with seated underhand pull downs, high weight, to failure
V cable press- 5 x 6-8 SS with close dips to failure
1 arm DB preachers - 5 x 6-8
DB hammer curls- 5 x 6-8
Barbell wrist curls - 3 x 25+
Reverse curls - 5 x (varied, changed up the weights, to failure each time)
It's a lot of volume, but my arms and legs respond best to volume.
A
aperry580
Senior Member
- Oct 1, 2015
- 116
- 25
i don't hit bis all the time but when I do this is what has worked great for me
long bar curls 15 12 10 6 15 15 obviously pyramiding up and down in weight
dumbbell preachers 4x10
preacher hammers 4x10
incline dumbbell 3x12
some kind of machine with light weight to really blast the blood in 2x25-35
for tris
close grip 5x5
skullies 4x12
reverse hammers 4x12
overhead extension 3x15
weighted dips 3xfailure
long bar curls 15 12 10 6 15 15 obviously pyramiding up and down in weight
dumbbell preachers 4x10
preacher hammers 4x10
incline dumbbell 3x12
some kind of machine with light weight to really blast the blood in 2x25-35
for tris
close grip 5x5
skullies 4x12
reverse hammers 4x12
overhead extension 3x15
weighted dips 3xfailure
E
endex0507
New Member
- Jan 6, 2016
- 8
- 1
Hey Guyz.
I'm new to this kindda thing n am extremely keen to share learn n evolve are an holistic bodybuilder.
As an older guy, 49, haven't been interested in 'numbers' for years (weight used, as long as it's going up. Bodyweight. Measurements etc.)
My kids got a tape measure in a Christmas cracker this year so I measured my 'guns' on Christmas Day. GUESS WHAT? Suddenly i'm all about the numbers!!! LOL!!!
19 at the mo, gonna stick an inch on for Christmas Day 2016. Here's my current routine. As Bis n Tris get battered during larger body part training, specific work is short sharp n 'intense to f..k!' (how butch am I?)
I'm all about instinctive training.
EZ Bar Curls
Sets 'between 3 n 5
Rep's highish 'between 20 to 8
Weight varies depending on all variables, last set around 10 lbs
Standing One Arm Cable Curls
Sets 3 ish per arm
Rep's are high, 20 to 15
Weight genuinely don't know (or care actually) go by feel.
INSANE PUMP! Gonna hit 20 by Christmas easily.
Gotta take my kids shoppin now (single Dad duties) will past Tris later.
Thanks for reading.
Love n Peace
Ex
I'm new to this kindda thing n am extremely keen to share learn n evolve are an holistic bodybuilder.
As an older guy, 49, haven't been interested in 'numbers' for years (weight used, as long as it's going up. Bodyweight. Measurements etc.)
My kids got a tape measure in a Christmas cracker this year so I measured my 'guns' on Christmas Day. GUESS WHAT? Suddenly i'm all about the numbers!!! LOL!!!
19 at the mo, gonna stick an inch on for Christmas Day 2016. Here's my current routine. As Bis n Tris get battered during larger body part training, specific work is short sharp n 'intense to f..k!' (how butch am I?)
I'm all about instinctive training.
EZ Bar Curls
Sets 'between 3 n 5
Rep's highish 'between 20 to 8
Weight varies depending on all variables, last set around 10 lbs
Standing One Arm Cable Curls
Sets 3 ish per arm
Rep's are high, 20 to 15
Weight genuinely don't know (or care actually) go by feel.
INSANE PUMP! Gonna hit 20 by Christmas easily.
Gotta take my kids shoppin now (single Dad duties) will past Tris later.
Thanks for reading.
Love n Peace
Ex
Ramrod
MuscleHead
- Jun 5, 2012
- 1,812
- 287
Here is a Sample of once I used to use a lot on Arm Day.. When I actually did Arm day...lol
I was a HUGE Fan of DC Training and I liked the FST-7 idea as well... So....
Warm up with Alt. DB Curls and Rope Pressdowns.. A few light sets
Main Exercises.. Below are Samples... Just pick Mass Builders
Preacher Curls or Standing Straight Bar Curls DC Style (Rest Pause) - 15 Reps over 3 sets
Skull Crushers or Close Grip Bench DC Style (Rest Pause) - 15 Reps over 3 sets
Next FST-7 Super Set these two... This is Key
Spider Curls, Cons. Curls, Cable Curls, Hammer Curls....7 sets of 12......FST-7
Machine Tricep Ext, Machine Dips, Pressdowns 7 sets of 12....FST-7
Forearms. 4x25 of BB Wrist Curls Depending if I did Hammer Curls above. I would add some here. Or I liked Pin wheels too.
If you have never done FST-7 or Rest Pause.. Read...
Rest Pause is 15 reps totaled from 3 sets. with only 15sec rest between sets. Should look something like this 8+4+2 =14
Each week you try and bet yourself. Try for more weight or more reps. Depending on reps you got week before.
FST-7 is even easier. It's 7 Sets total. Each Set you use what ever weight is needed to get 12 reps. If you can't get 12 reps, drop the weight. Basically turns into a massive Drop set.
This worked very well for me for many years. Aslong as you keep a log and look back and try to beat yourself every week. It will work for you.
I was a HUGE Fan of DC Training and I liked the FST-7 idea as well... So....
Warm up with Alt. DB Curls and Rope Pressdowns.. A few light sets
Main Exercises.. Below are Samples... Just pick Mass Builders
Preacher Curls or Standing Straight Bar Curls DC Style (Rest Pause) - 15 Reps over 3 sets
Skull Crushers or Close Grip Bench DC Style (Rest Pause) - 15 Reps over 3 sets
Next FST-7 Super Set these two... This is Key
Spider Curls, Cons. Curls, Cable Curls, Hammer Curls....7 sets of 12......FST-7
Machine Tricep Ext, Machine Dips, Pressdowns 7 sets of 12....FST-7
Forearms. 4x25 of BB Wrist Curls Depending if I did Hammer Curls above. I would add some here. Or I liked Pin wheels too.
If you have never done FST-7 or Rest Pause.. Read...
Rest Pause is 15 reps totaled from 3 sets. with only 15sec rest between sets. Should look something like this 8+4+2 =14
Each week you try and bet yourself. Try for more weight or more reps. Depending on reps you got week before.
FST-7 is even easier. It's 7 Sets total. Each Set you use what ever weight is needed to get 12 reps. If you can't get 12 reps, drop the weight. Basically turns into a massive Drop set.
This worked very well for me for many years. Aslong as you keep a log and look back and try to beat yourself every week. It will work for you.
E
endex0507
New Member
- Jan 6, 2016
- 8
- 1
Afternoon Crew.
Here's a sample of the Tri Fry i'm using to get that inch by Christmas.
Big fan of utilising a compound move, an extension and a peak contraction.
Probably change exercises every 3rd/4th workout.
No secrets, not rocket science, don't try n over think or complicate what is a reletively simple process.
Close Grip Bench Press
Sets 4 to 6
Rep's 20/25 down to 12/15
Weight start light light light! Work up to around 275 ish.
Tate Press (old school or what!)
Sets 3
Rep's 15/12
Weight work up to 135 or so.
Single Arm Cable Press Downs
Sets 3 each arm
Rep's 25/20
Weight no idea, don't even loom where I put pin. If it's too light or heavy I change it accordingly. (Tris don't know or care what weights on the end of the cable!)
As I said in the Bi post, hugely instinctive re training. I think it comes with years n years in 'The Belly Of The Beast'.
Love n peace
Ex
Here's a sample of the Tri Fry i'm using to get that inch by Christmas.
Big fan of utilising a compound move, an extension and a peak contraction.
Probably change exercises every 3rd/4th workout.
No secrets, not rocket science, don't try n over think or complicate what is a reletively simple process.
Close Grip Bench Press
Sets 4 to 6
Rep's 20/25 down to 12/15
Weight start light light light! Work up to around 275 ish.
Tate Press (old school or what!)
Sets 3
Rep's 15/12
Weight work up to 135 or so.
Single Arm Cable Press Downs
Sets 3 each arm
Rep's 25/20
Weight no idea, don't even loom where I put pin. If it's too light or heavy I change it accordingly. (Tris don't know or care what weights on the end of the cable!)
As I said in the Bi post, hugely instinctive re training. I think it comes with years n years in 'The Belly Of The Beast'.
Love n peace
Ex
M
Metalhead1
Senior Member
- Jul 12, 2025
- 104
- 182
Apologies for the necrobump, but surely we have some updated arm routine ideas out there.
Most of my training lately has been based of off Dorian's training with a warm-up set or two, and then the heavy set. My biceps workout was similar yesterday with some variations.
Warm-up
Single arm cable curls for bloodflow
First exercise was BB curls. I call them Curls from Hell.
Start with the bar for a few reps. Add 10lbs each side. 6 reps. Add 10lbs each side. 6 reps and so on until you can't get 6 reps or form goes to shit. Then, just a drop set dropping 10lbs each and repping out until back to the bar with no rest.
Second exercise
Hammer Curls
1 x 12
1 x 10
Heavy 1 x 6 - 8 + drop sets back to starting weights .
Third exercise
Curls Bar Cable Curls
3 x 10 - 15
Final exercise
Burn set on curl machine. pick a song, at least 4 minutes long. Pick a set weight and rest pause the entire song. I dont let my rest times go beyond 10 seconds.
Nothing groundbreaking, and I hardly ever do biceps only, but this time I did, and I was happy with the results.
Most of my training lately has been based of off Dorian's training with a warm-up set or two, and then the heavy set. My biceps workout was similar yesterday with some variations.
Warm-up
Single arm cable curls for bloodflow
First exercise was BB curls. I call them Curls from Hell.
Start with the bar for a few reps. Add 10lbs each side. 6 reps. Add 10lbs each side. 6 reps and so on until you can't get 6 reps or form goes to shit. Then, just a drop set dropping 10lbs each and repping out until back to the bar with no rest.
Second exercise
Hammer Curls
1 x 12
1 x 10
Heavy 1 x 6 - 8 + drop sets back to starting weights .
Third exercise
Curls Bar Cable Curls
3 x 10 - 15
Final exercise
Burn set on curl machine. pick a song, at least 4 minutes long. Pick a set weight and rest pause the entire song. I dont let my rest times go beyond 10 seconds.
Nothing groundbreaking, and I hardly ever do biceps only, but this time I did, and I was happy with the results.