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Arm Workouts, TID Post them up

JackD

JackD

Senior Moderators
Staff Member
Sep 16, 2010
5,532
852
Okay TID, post up your Arm routine, and why you liked that routine so much.

This one here seemed to be the only one I have ever done that just added a decent amount of size and strength in just a shorter amount of time. Now if you want an intense workout try super setting the exercises. Tri followed by a Bi exercise. Also works well if you are short on time.

Triceps
Close Grip bench 4 - 12,6,6,8
Skull Crushers 3 - 8,8,10
Tricep Pressdowns 3 - 8,10,12
Tricep Kickbacks 2 - 10,10

Biceps:
Standing barbell curl 4- 12,6,6,8
Cable Preacher Curl 3 - 8,8,10
Concentration curl 3 - 8,10,12
Hammer Curls 2 - 10,10
 
IronInsanity

IronInsanity

TID Board Of Directors
May 3, 2011
3,226
909
I don't really have an arm routine. But my favorite exercises for them are as follows:

Biceps:
Chinups
High Cable Curls
Wide Grip oly bar curls
DB Rack Runs
EZ Bar Curls
Plate Hammers

Triceps
French Presses
DB Extensions
Cable Extensions
Rope Pushdowns
CGBP

Only do about 6-8 sets a week for each and usually do 10-12 reps per set. Bicep tendons are ragged last couple of months so I have to be selective with my bicep exercises.
 
GreatGunz

GreatGunz

VIP
Jun 10, 2011
1,667
166
To really smoke my arms into growth
3 sets of 21s on Olympic bar curls
3 sets of db curls
3x narrow ex bar curls
3x pin wheel curls
2x hammer curls

3x 21s on skull ctushers
3x DB french press
3x bench dips( weighted)

This routine gets my growth started everytime,only use it for 4-6 weeks
at a time......give it a try!
 
overwatch

overwatch

MuscleHead
Jun 27, 2011
424
43
Haven't worked arms in so long I couldn't remember my routine when I was talking to my trainer today.
 
PillarofBalance

PillarofBalance

Strength Pimp
Feb 27, 2011
17,066
4,641
I have been doing a Positions of Flexion thing for my arms lately.

Triceps

Close Grip Bench Press 4 x 12
Pushdowns w/ rope attachment 2 x 12
Overhead dumbbell extension 2 x 12

Biceps

Oly bar Curls 4 x 12
Plate Hammer Curls (stole these from IronInsanity - love em!) 2 x 15
Incline supinated dumbbell curls 2 x 12

The last exercise on each muscle stretches everything out and really fills it with blood...
 
Q

Qwerty1424

MuscleHead
Mar 2, 2011
429
13
seconds person this week i hear talking about Mountain Dog training.... what is it?
 
REK

REK

Senior Member
Nov 23, 2011
101
3
seconds person this week i hear talking about Mountain Dog training.... what is it?
Click the link above bro posted by goldy. I get an amazing pump, I prefer to do Bi's Tri's together, just getting back to that routine.

Cheers Rek
 
Q

Qwerty1424

MuscleHead
Mar 2, 2011
429
13
i did but it just seems like a normal workout unless im missing somthing? i see how there are diffrent phases its a 12wk thing
 
REK

REK

Senior Member
Nov 23, 2011
101
3
Agreed it's not earth shattering, but I did follow the sequence as well as hitting Bi/Tri exercises back and forth throughout and found my arms ready to pop. Also I never did my hammer curls first which ended up putting a great deal of blood into the biceps and gave me an amazing pump. In between cycles to. LOL.

Cheers Rek
 
M

MaksPTheTruth

Member
Dec 1, 2011
15
7
This is the arm routine that I have been using for a very long time. Pretty much is kind of like circuit training and I go from one exercise to the next. Skull Crushers are my favorite for the triceps.

 
Last edited by a moderator:
M

MaksPTheTruth

Member
Dec 1, 2011
15
7
Here is another Arm Routine. It's called 21's. You will do 7 reps from the bottom to half way. Then 7 reps from half to top. Then 7 reps fully.

 
Last edited by a moderator:
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