Thread: Arm workout

Right now for my Biceps, I'm doing Concentrting Curls (4 x 12), Barbell Curls (4 x 12), Pull Ups (3 x 10) and Reverse Barbell Curls (4 x 10).

For Triceps: Cable Pushdowns (4 x 12), Rope Pushdowns (4 x 12), Barbell Kickbacks (3 x 12), Bench Dips (4 x To Failure), Dumbell Extensions (4 x 12), (Close Grip Bench Press (4 x 12).

For the triceps, I advise you to do 4 exercise the most (and change your Triceps routine regularly to prevent it from getting too stale). You can try Supersets, or Straight Sets. Any of those I listed above... if there are 4 sets, usually the first Set is a light warmup, and the weights increased down the road.

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I don't have a great body, but as long as I work hard like now, I'm gonna reach there.

I keep my arm work-outs simple! I pick one or two exercises per work-out. Typically, I'll do around 8-10 sets total.

Just as an example, my last biceps work-out, I did preacher curls for 10 sets, that was it.

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Just because the majority believes it, does not make it true!

10 Set!? Prince, how many reps did you do for each Set and was it heavy lifting or moderately light weights?

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I don't have a great body, but as long as I work hard like now, I'm gonna reach there.

I agree with prince to keep it simple, don't bother with the concentration curl, kickback crap (sorry Skyliner) those exercise are for guys with 20" guns.

Stick with things like:
Barbell curl
Dumbbell curl
Preacher curl
Hammer curl

Pushdowns
Skullcrushers
narrow grip bench
extensions

Do like 2 exercises for Bi's and 3 for tri's, I see guys working there bi's like crazy but don't forget your tri's make up 2/3 of your upper arm.

Oh and go heavy with lower reps (around 6) for mass, thats whats working for me anyway.


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Just another day in the gutter