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has anyone got any tips i want to concentrate on my bis,tris and forearms until they are on par with my chest and back im doing legs, shoulders etc but dont want to do chest and back any ideas 
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concentrating on arms
- Thread starter arnie wannabie
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just put together a kick ass arm routine. try two mass building exercises for each side of your arm followed by some serious supersetting and you will be toasted for sure.
i did an arm day one time, it was fun, looked like this:
warmups
Cambered bar curls: 4 work sets
overhead dumbell press: 4 work sets
Hammer Curls: 3-4 work sets
Skull crushers (i use dumbells and do an extra rearward extension): 3-4 work sets
do that with intensity and your arms will swell up like balloons. then throw in some supersets. i like to use a rope on the pulley assembly, supersetting rope curls with rope pressdowns. 3 sets should be good. there are a lot of things you can do for supersets here.
ive never directly worked forearms so i dont feel qualified to comment on a routine there.
i did an arm day one time, it was fun, looked like this:
warmups
Cambered bar curls: 4 work sets
overhead dumbell press: 4 work sets
Hammer Curls: 3-4 work sets
Skull crushers (i use dumbells and do an extra rearward extension): 3-4 work sets
do that with intensity and your arms will swell up like balloons. then throw in some supersets. i like to use a rope on the pulley assembly, supersetting rope curls with rope pressdowns. 3 sets should be good. there are a lot of things you can do for supersets here.
ive never directly worked forearms so i dont feel qualified to comment on a routine there.
Try some 21's For biceps, 1 set at 85% of 1 rep max. Followed by; if you can 1 set reduced by 10 Lbs. Or seated barbell curls, rest bar on legs curl to shoulders. This limited range should be done with about 150% of your 1 rep max. Do about 3 sets to limit.
Parallel dips, and French curls are good for triceps.
Forearms nothing exotic here just some sets of forward, and reverse wrist curls. Weight something that hits your limit in about 8 - 10 reps. Your forearms get a pretty good workout, along with the rest of your routines.
Parallel dips, and French curls are good for triceps.
Forearms nothing exotic here just some sets of forward, and reverse wrist curls. Weight something that hits your limit in about 8 - 10 reps. Your forearms get a pretty good workout, along with the rest of your routines.
JayBee
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try wrist rollers for forearms, they are amazing! they work the outter side of your forearms really well, too. i cant think of to many other forearm exersizes that equal to them.
train the forearms more frequently, ive heard. for tris, do narrow grip bench press, and for bis do chinups and strait bar curls. those zottman curls are great, too.
train the forearms more frequently, ive heard. for tris, do narrow grip bench press, and for bis do chinups and strait bar curls. those zottman curls are great, too.
Seeing as how everyone else will probably offer you about 20 different arm blaster routines, I will offer my standard suggestion. If those routines fail, try doing no, or very limited, arm work. Remember, your arms do a lot of work during push and pull movements.
P-funk said:
Agreed. I hate direct arm work. My idea of direct arm work is CG bench presses or CG supinated chinups with the occasional set of something else thrown in for the Hell of it.
