Arm Workouts, TID Post them up

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

  1. IronSoul

    IronSoul TID Board Of Directors

    Apr 2, 2013
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    I have a killer arm routine I made about 4 weeks ago and has by far been the best I've done so far. Everything is supersetted. 2 exercises at a time. You'll be working bi's and tri's together so it's an agonist/antagonist routine. My favorite of course. It can be modified for strength and size, for volume and pek, etc. however, the way I do it, it recruits slow and fast twitch fibers and is kind of an all around gains routine. Very balanced and controlled tempo in each contraction with a 1.5 -2 second tight squeeze n the concentric and 1.5-2 second stretch eccentric contraction.
    Here is the routine and how I did it yesterday.

    Bench dips superset with standing alternate dumbbell curls

    Bench dips: DB curls:
    Body weight x 25 35 x 15

    35lb plate x 20 40 x 15

    45 lb plate x 20. 40 x 12

    45&35 lb plate x 18 45 x 10

    Two 45lb plates x 15 45 x 10


    Skull crushers with EZ bar superset with Cross body DB hammer curls

    Skulld crushers: Hammer Curls:

    25 lb each side x 20 25lb x 20

    35 lb each side x 20 35 lb x 15

    40lb each side x 15. 40 lb x 15

    45 lb each side x 15. 45 lb x 12
    (Did this for the last two sets)

    Cable tricep push down (straight bar) and cable reverse curls (also straight bar)

    Push downs: Reverse Curls

    120 x 20 70 x 10

    140 x 15 70 x 10

    160 x 12 70 x 10
    (This for lt three sets)

    ISO dumbbell curls and tricep kickbacks

    ISO: Kickbacks:
    25 lb x 10 25 lb x 10
    (This for three sets, very slow contractions and longer squeeze/stretch)

    Finish it up with standing ISO cable curls and fixed bar tricep extensions
    (Here is a link for fixed bar extension, it's a body weir exercise. http://www.weighttraining.com/exercises/bodyweight-tricep-extension )

    This set is completed a little different. I hit the curls on one arm, switch to the other, and repeat for one set. So it's like two sets in one. First for reps, then second to failure. 3 total sets, last being a drop set for the curls. The fixed bar tricep extensions are just 3 sets of failure.

    ISO cable curls: Fixed bar tricep extensions:

    30 lbs x 10 each arm. 1x failure
    30 lbs x failure

    30 lbs x 10 each arm. 1x failure
    30 lbs x failure

    Final set of the ISO curls is insane!!!

    30 x 10 each arm 1x failure after curls complete
    30 x failure

    20 x failure each arm
    20 x failure

    10 x failure


    It is probably a little advanced, but so are most of you. It may be a little much, and some may not liking their arms this hard or much. To each his/her own, but you guys/gals should deff give it a shot. Feel free to make adjustments to weights as needed. This put great stress on my ad,s. and the best pump I have had in my years of training. If any of you try it out, let me know what you think. I'd loe to see someone hit it. It leaves me exhausted. Just keep proper form and a good tempo and its killer.
     
    TheSwindler likes this.
  2. IronSoul

    IronSoul TID Board Of Directors

    Apr 2, 2013
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    ^^^sorry if there are a few typos.i didn't go to edit it until after the time alotted
     
  3. woodswise

    woodswise TID Board Of Directors

    Apr 29, 2012
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    963
    Bud, I don't know about you, but I can go back and edit my posts anytime. I can only do that on TID and a couple other sites, and when I first came here didn't realize it.

    Check it out and if you have that feature, you can fix typos days later if you want.
     
  4. IronSoul

    IronSoul TID Board Of Directors

    Apr 2, 2013
    5,374
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    Pretty cool man, I'd like that. It said TID only allows them to be posted within 15 minutes of posting to me. Not sure why?
     
  5. DrMehta

    DrMehta Member

    Apr 5, 2014
    40
    5
    I hit arms once a week direct.

    Biceps:
    Wide grip BB curls 4x10
    Close grip cable curls 4x12

    Triceps:
    Dips 4xbodyweight, try to get 12 reps a set
    DB behind the neck ext 4x10
     
  6. RAIDEN

    RAIDEN VIP Member

    Feb 22, 2012
    4,392
    1,361
    I like to train bi's and tri's together, one day for arms. I feel like this has helped me the most. A typical workout might look like this

    Ez curl bar 5lbs each side 1x50 (narrow grip)
    10lbs each side 1x30

    Move into working weight 4x12-15

    Ez curl bar wide grip 4x12-15 followed by 25lb alternating db curls 8-10 reps
    ( this a drop set for me, curling semi heavy with ez curl then dropping weight and curling with dbs)

    Reverse grip curls ez bar 4x10-12

    Biceps done.

    Skull crushers 1x30
    Working weight 4x12-15 followed straight in to close grip press for 10-12 reps
    ( kind of superset here. From skull crushers i use same weight and go into close grip press)


    Overhead tricep extensions using rope 4x12-15


    If im feeling good still and some gas left in the tank, i will finish with close grip bench press on flat bench. Usually 3-4 sets to failure with about 175lbs on bar.
     
  7. FLEXjs

    FLEXjs TID Board Of Directors

    Apr 23, 2012
    3,433
    837
    Almost never do any direct arm training these days...
     
  8. PillarofBalance

    PillarofBalance Strength Pimp Staff Member

    Feb 27, 2011
    16,586
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    No triceps? I abuse the hell out of my triceps almost daily
     
  9. ketsugo

    ketsugo VIP Member

    Sep 10, 2011
    2,583
    453
    Triceps​
    Close-grip bench presses (midrange), 2 x 9-12Overhead extensions (stretch), 1-2 x 9-12Pushdowns (contracted), 1-2 x 12-15​
    Biceps​
    Barbell curls (midrange), 2 x 9-12Incline curls (stretch), 1-2 x 9-12​
    Concentration curls (contracted), 1-2 x 12-15
     
  10. Wolfhound27

    Wolfhound27 New Member

    Apr 22, 2014
    7
    0
    I see people do plate hammers.....what,why exactly does this do.???

    Thanks
     
  11. PillarofBalance

    PillarofBalance Strength Pimp Staff Member

    Feb 27, 2011
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    I would imagine it would blast the hell out of the forearms on top of the biceps.
     
    Wolfhound27 likes this.
  12. craigk

    craigk Member

    Jan 15, 2015
    13
    0
    For me, the best tri exercise is reverse wide grip bench. Bis, straddel the low pully, back facing the pully & curl from between your legs. This allows you to change angles on the fly and hits deep. Can also put your elbows on your knees in this position for iso work
     

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