Arm Workouts, TID Post them up

Discussion in 'Training' started by JackD, Nov 17, 2011.

  1. JackD

    JackD Senior Moderators Staff Member

    Sep 16, 2010
    4,682
    403
    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
     
  2. IronInsanity

    IronInsanity TID Board Of Directors

    May 3, 2011
    2,906
    619
    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.
     
  3. GreatGunz

    GreatGunz VIP

    Jun 10, 2011
    1,669
    165
    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!
     
  4. REK

    REK Senior Member

    Nov 23, 2011
    101
    3
    Mountain Dog Arms ROCK!!

    Cheers Rek
     
  5. overwatch

    overwatch MuscleHead

    Jun 27, 2011
    425
    43
    Haven't worked arms in so long I couldn't remember my routine when I was talking to my trainer today.
     
  6. PillarofBalance

    PillarofBalance Strength Pimp Staff Member

    Feb 27, 2011
    16,586
    4,278
    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...
     
  7. Qwerty1424

    Qwerty1424 MuscleHead

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

    REK Senior Member

    Nov 23, 2011
    101
    3
    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
     
  9. Qwerty1424

    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
     
  10. 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
     
  11. MaksPTheTruth

    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: May 19, 2016
    highonyourmemory likes this.
  12. MaksPTheTruth

    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: May 19, 2016
    Lenairs and highonyourmemory like this.

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