Arm Workouts, TID Post them up

[Berserker_D]

Apologies for the necrobump, but surely we have some updated arm routine ideas out there.

Most of my training lately has been based of off Dorian's training with a warm-up set or two, and then the heavy set. My biceps workout was similar yesterday with some variations.

Warm-up
Single arm cable curls for bloodflow

First exercise was BB curls. I call them Curls from Hell.
Start with the bar for a few reps. Add 10lbs each side. 6 reps. Add 10lbs each side. 6 reps and so on until you can't get 6 reps or form goes to shit. Then, just a drop set dropping 10lbs each and repping out until back to the bar with no rest.

Second exercise
Hammer Curls
1 x 12
1 x 10
Heavy 1 x 6 - 8 + drop sets back to starting weights .

Third exercise
Curls Bar Cable Curls
3 x 10 - 15

Final exercise
Burn set on curl machine. pick a song, at least 4 minutes long. Pick a set weight and rest pause the entire song. I dont let my rest times go beyond 10 seconds.

Nothing groundbreaking, and I hardly ever do biceps only, but this time I did, and I was happy with the results.

Hell Yeah! Thats some sick shit!! Thanks for posting brother!!! Inspired

 

[Bricks]

I train biceps after back, triceps after chest.

Biceps: 2 warmup, 2 working sets, superset 3 exercises.

Cable curls on the belt squat 2 X 9-12
Hammer curls 2 X 9-12
Dumbell incline curls 2 X 9-12

Triceps: 2 warmup, 2 working sets

Dip machine 2 X 15 ( nice transition from chest to triceps
Skull crushers with curlbar 2 X 12
Straight bar pushdowns 2 X 12

The skull crushers and pushdowns are superset

Note: currently have a problematic issue with my left elbow so it's dip machine, rope pushdowns and straight bar pushdowns.

 

[Yano]

Anyone that wants a free arm work out can stop down the bunker and load plates for Grampy on deadlift or squat day

 

[Bigtex]

My arms grow with minimal work so I honestly hate doing arm work.

Triceps
JM press - 5 x 8
JM press drop sets 5 x 8to failure - no rest between sets
I switch this exercise up using either a barbell, smith machine or machine chest press.

Biceps
seated DB curls 5 x 8
Seated DB curls on an 80 degree incline bench so the arms go past the centerline of the body - 5x8
Occasionally I will use a Hammer plate loaded curls to replace seated DBs.


JM Press

 

[Simplesteve]

I've been enjoying the skullcrushers using a cable and bench lately. Been pumping them pretty good, also we don't have a triceps pushdown but we have a assisted pull up machine so I press down on the footplate as a replacement for it.

 

[Synergy9372]

V Bar Pushdowns 4 sets to failure with 10 second rest pause between sets

Close Grip Dips 4 sets ascending weight with reps 15, 12, 10, 8

Incline Bench DB Rollovers 4 straight sets

Hammer Curls 3 sets of ascending weight with reps 20, 15, 12

Preacher Curls 3 straight sets of 20, 20, 20

Ez Bar (outside/inside grip) 3 straight sets of 10 reps inside/ 10 reps outside for 3 straight sets