Arm Workouts, TID Post them up

[JackD]

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]

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]

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!

 

[REK]

Mountain Dog Arms ROCK!!

Cheers Rek

 

[overwatch]

Haven't worked arms in so long I couldn't remember my routine when I was talking to my trainer today.

 

[PillarofBalance]

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...

 

[Qwerty1424]

seconds person this week i hear talking about Mountain Dog training.... what is it?

 

[REK]

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

 

[Qwerty1424]

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]

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

 

[MaksPTheTruth]

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.

 

[MaksPTheTruth]

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.