drew
Senior Member
- Dec 3, 2010
- 178
- 11
A lot of bro's in the gym will ask me what I do for an arm workout and honestly I say the same thing everytime "squats and deadlifts" and they most all have the same perplexed look....but its true I never got serious definition and the peak before making the squat and dead a staple of my routine.
But here is my routine that ill throw in training schedule during the prep/cutting phase before a show.
seated db curls 10-12 reps
e-z bar preacher curls-slow and concentrated on the negative
cable curls w/straight bar-heavy concentration on the neg rep
single arm curls w/d-ring full extension cable coming from behind you elbow in and rigid no movement
alt. DB Pinnwheels-these are often neglected but important for girth,cant forget about the brachi
alt. DB Hammers-mind to muscle squeeze on the contraction
*****TRI's******
Cable Tri-rope pull downs-moderate weight were you can get full movement and pull the rope apart.
Single arm D-ring tri pull downs-elbow is tucked close with little movement of upper arm.
Straight bar tri push down-Load up the weight on this movement its ok even if you cheat.
Bench rolling DB extensions-Laying flat on my back I use 45lbs db full extension coming all the way down and almost roll them back over my shoulders
Bench E-Z bar skull crushers-always controlling the neg rep and full contraction on the peak of the movement
Bench dip-body weight burn out
But here is my routine that ill throw in training schedule during the prep/cutting phase before a show.
seated db curls 10-12 reps
e-z bar preacher curls-slow and concentrated on the negative
cable curls w/straight bar-heavy concentration on the neg rep
single arm curls w/d-ring full extension cable coming from behind you elbow in and rigid no movement
alt. DB Pinnwheels-these are often neglected but important for girth,cant forget about the brachi
alt. DB Hammers-mind to muscle squeeze on the contraction
*****TRI's******
Cable Tri-rope pull downs-moderate weight were you can get full movement and pull the rope apart.
Single arm D-ring tri pull downs-elbow is tucked close with little movement of upper arm.
Straight bar tri push down-Load up the weight on this movement its ok even if you cheat.
Bench rolling DB extensions-Laying flat on my back I use 45lbs db full extension coming all the way down and almost roll them back over my shoulders
Bench E-Z bar skull crushers-always controlling the neg rep and full contraction on the peak of the movement
Bench dip-body weight burn out