Thread: Design An Arm W/o!

Like I have any idea but I'll give it a shot.

Triceps

1)Standing BB Ext.






Biceps

1)One arm Preacher curls

Biceps: Reverse grip 21's

Weighted close grip pull ups (hands actually touching each other and palms facing you) supersetted with weighted parallel bar dips.

Strip sets.

The only rest you get is the amount of time it takes to drop the weight.

For 3-4, or however so many you desire.

Should take you about 90 seconds to attach the weight to your belt and about 120 seconds to perform the sets.

You should, in theory, be finished within 5 minutes.

DP,

I would never do "just arms" personally, but this is what I would do if I was one of those stubborn SOBs who insist on it (read: LIKE YOU!)

(1 set of each, moderately heavy weight 8-10 reps to failure)
Bar Dips or Lying Extensions
Barbell Curl or Seated DB Curls

(2 sets of each, moderately light weight 15+ reps)
Tricep Cable Pressdown
Preacher Curls

Whoop, there it is.... You can spend your remaining gym time posing for the ladies, or go home and nail Mrs. Pain!

Thanks for the input everyone, but due to the fact that there were only 2 replies when I left, and because of time constraints arising from both employees showing up late, it went like this:

Disclaimer :Same as Always

All w8s pyramiding unless noted, rest only after last exercise of a set! RI indicated



1a Cambered bar cable pushdowns 2 extra sets a W/U and finishing 12, 12, 10, 10, 8, 15 (stack plus) reps

1b Standing BB overhead extensions 12, 12, 10, 8 reps

1c BB curls 10, 8, 8, 6, reps 120 sec RI


2a One arm BB curls, YES BB! 8, ,8 ,6, 10 no w8 last set

2b One arm cable preacher 8, 8, 8, 8 reps

2c One arm rope cable pressdown, strong contraction 12, 10, 10, 10 reps 120 sec RI


Finishing sets

3a Close grip smith bencch press 50 reps
3b BB curls, bar only 50 reps


DP

TCD,

Good workout!

That's the type of program I give members who insist on being too busy to spend the 30 minutes it takes to perform a full body workout. Or people who say they "only want to work arms." They are quickly fooled into working Chest, Shoulders and Back as well! LOL

DP, you could learn a thing or two from this chap!

Late but, I would have said:

1a. cambered bar pressdown, 12, 10 , 8, 6
1b. Standing EZ-bar curl, 12, 10, 8, 6

2a. Seated overhead EZ-Bar ext., 8, 6, 6,
2b. Incline alternating DB curl, 8, 6, 6

3a. w8ed bench dips, 10, 8, 8
3b. hammer curls, 10, 8, 8

Originally posted by Dr. Pain
You get one exercise,

Ok, what happened to the one exercise for bi/tri's?

Originally posted by Scotty the Body


Ok, what happened to the one exercise for bi/tri's?

Oooops....the Pain is rubbing off on me

Originally posted by w8lifter


Oooops....the Pain is rubbing off on me

hehehe, Nooooooo, don't go to the dark side..............

Originally posted by Scotty the Body


Ok, what happened to the one exercise for bi/tri's?

That was ONE exercise per person, I was hoping for about 6 of each (tris/bis) and about 18 sets of each......didn't get much feedback!


DP


MB, Physiology yes, training you may be mistaken!

Aaaaaah, I see, next time type more slowly so i understand.

I was wondering why you only wanted one exercise, lol

MB, Physiology yes, training you may be mistaken!

I love my low volume, damnit! Besides, we both got enough arm work carrying ABCbodybuilding.com!

I would like to know what you all think.
Am I working my arms too much?


Standing DB curls 3 sets of 10 40#
Concentration Curls 3 sets of 8 to failure 50#
ending up with negatives on last 3 reps

Cable pull downs 3 sets of 20 120#s
preacher curls 3sets of 10 55#s

Next I do tricepts:
machine push downs 3 sets of 10 210#s
cable extentions wide grip 3 sets of 10 80#s
cable extentions close grip 3 sets of 10 80#s

I like to do this every other work out day
along with 30 min, of cardio
and various abs routines

Am I over doing the arms?

yes.

Originally posted by The_Chicken_Daddy
yes.

Depends, the w/o itself isn't too much....depends on if you respond more to low or high volume (although I'd take out one of the bi exercises), but it should only be done once a week. Every other workout is nuts

And you might try working tri's first before bi's.

Originally posted by w8lifter


Depends, the w/o itself isn't too much....depends on if you respond more to low or high volume (although I'd take out one of the bi exercises), but it should only be done once a week. Every other workout is nuts

And you might try working tri's first before bi's.

Usually i'd agree, but 12 sets for biceps with negatives and then 9 for triceps - too much?

Yes.

I did say I'd take out a bi exercise...so it would be 9 and 9.

Still too much IMO.

Even more so, since he's 46 - his powers of recouperation will be somewhat slower compared to a young gun such as yourself.

Bet ME!

DP

Thanks for the advice but I wanted to also add that I do not feel a lot of pain and I wouldn't do the workout if it hurt. But I truely love the pumpped up feeling I am getting
I will cut it down one Bi like you suggest and I will also limit it to maybe once or twice a week, is that better?