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Arm Workouts, TID Post them up

IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
5,441
1,245
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.
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
5,441
1,245
^^^sorry if there are a few typos.i didn't go to edit it until after the time alotted
 
woodswise

woodswise

TID Board Of Directors
Apr 29, 2012
4,275
1,226
^^^sorry if there are a few typos.i didn't go to edit it until after the time alotted
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.
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
5,441
1,245
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.
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?
 
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
 
RAIDEN

RAIDEN

VIP Member
Feb 22, 2012
4,385
1,345
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.
 
FLEXjs

FLEXjs

Senior Moderators
Apr 23, 2012
4,417
1,566
Almost never do any direct arm training these days...
 
ketsugo

ketsugo

MuscleHead
Sep 10, 2011
2,652
486
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
 
Wolfhound27

Wolfhound27

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

Thanks
 
C

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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