Arm workout

Jason Da Bodiful · 05-26-2001, 12:54 AM

What type of arm workout would you ppl reccomend me to try? Currently I'm ready to gain more mass and also sticking on a once per week in each department basis. So can anyone list me some good training plan for bisceps and triceps?

Skyliner · 05-26-2001, 02:07 AM

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.

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

**Prince** · 05-26-2001, 07:51 AM

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.

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

Skyliner · 05-26-2001, 07:56 AM

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

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

Scotty the Body · 05-26-2001, 08:23 AM

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.

------------------
Just another day in the gutter

ballast · 05-26-2001, 09:56 AM

I would stick with the basics if you are looking to build some mass on your arms.Arms are some of the smallest muscle groups and you don't need to waste time doing set after set of arm work.The real overall gains are going to come from stimulating the most important muscle groups, the hips,legs and lower back.Personally, I don't even do any specific arm exercises.After concentrating on dips and chins, my arms have gained size and strength without any direct work.For your arm workout, try supersetting bar curls or close-grip chins with pushdowns or tricep dips.3 work sets of 6-10 reps is a good basic guideline to follow.

------------------
matt toupalik

05-26-2001, 12:54 AM	#1
Jason Da Bodiful Registered User Join Date: May 2001 Posts: 47	Arm workout What type of arm workout would you ppl reccomend me to try? Currently I'm ready to gain more mass and also sticking on a once per week in each department basis. So can anyone list me some good training plan for bisceps and triceps?

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05-26-2001, 02:07 AM	#2
Skyliner Registered User Join Date: May 2001 Location: Whisper in the Wind Posts: 265	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. ------------------ I don't have a great body, but as long as I work hard like now, I'm gonna reach there.

05-26-2001, 07:51 AM	#3
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,983 Blog Entries: 25 Photos: 320	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. ------------------ Just because the majority believes it, does not make it true!

05-26-2001, 07:56 AM	#4
Skyliner Registered User Join Date: May 2001 Location: Whisper in the Wind Posts: 265	10 Set!? Prince, how many reps did you do for each Set and was it heavy lifting or moderately light weights? ------------------ I don't have a great body, but as long as I work hard like now, I'm gonna reach there.

05-26-2001, 08:23 AM	#5
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	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. ------------------ Just another day in the gutter

05-26-2001, 09:56 AM	#6
ballast Registered User Join Date: Apr 2001 Location: Kalamazoo,MI USA Posts: 350	I would stick with the basics if you are looking to build some mass on your arms.Arms are some of the smallest muscle groups and you don't need to waste time doing set after set of arm work.The real overall gains are going to come from stimulating the most important muscle groups, the hips,legs and lower back.Personally, I don't even do any specific arm exercises.After concentrating on dips and chins, my arms have gained size and strength without any direct work.For your arm workout, try supersetting bar curls or close-grip chins with pushdowns or tricep dips.3 work sets of 6-10 reps is a good basic guideline to follow. ------------------ matt toupalik