ARM day challenge

[JKurz1]

Who's training arms today? If not, whatdayagot?

 

[kcpmeo22]

Who's training arms today? If not, whatdayagot?

Well I got off today but I got arms tomorrow morning. Whas your regimen for arms today. (I';m looking to switch it up a bit)

 

[JKurz1]

That's what I'm looking for...something to break up the most boring day of the week,,,,,

 

[kcpmeo22]

I hear ya... Maybe thas what you should have titled the post.
Or a request for arm day training routines.

 

[cwick0]

Yep, international day of arms is today.

Ill be hitting them, hopefully balls to the wall. However, that is yet to be determined.

 

[TheOak84]

im gonna take naps all day and eat.

 

[guldukat]

Who's training arms today? If not, whatdayagot?

I'm not, but in my last workout I tried rest-paused Zottman curls for biceps and forearms. I went a little too heavy by DC standards, as I only got 10 reps (10 R, 9 L) on my first "set," but good God...that burn was infuckingsane!

 

[cmdubs]

I don't give arms a seperate day..too much overlap IMO.

Biceps w/back and triceps w/chest.

 

[psychedout]

I don't give arms a seperate day..too much overlap IMO.

Biceps w/back and triceps w/chest.

Totally depends on your training split.

Jkruz1, not doing arms today, and just started HST, but I'll answer your demand LoL.

Tris:
Skull crushers superset with narrow grip bench
4 sets 10reps w/ as many reps as possible
Rope pushdowns
4 sets 12-15 reps
Dips Between benches with a nice plate on yourself
4 sets 15-8 reps

Bis
Incline DB Curl
4 sets 10-6 reps
Rope Cable Hammer Curls
3 sets 12-15 reps
Barbell 21's
3 sets 7 partial 7 partial 7 full

Forearms
Wrist Roller
3 sets -- whatever for as much as possible.

 

[bigdho]

damn bro!! why do you hate training arms? I just finished training them and now Im drinkin a city blends smoothie............FOR FREE!!! LOL We jusrt got in our city blends smoothie bar so I can have free smoothies all day.............no more lame protien shakes for me.

 

[wnt2bBeast]

damn bro!! why do you hate training arms? I just finished training them and now Im drinkin a city blends smoothie............FOR FREE!!! LOL We jusrt got in our city blends smoothie bar so I can have free smoothies all day.............no more lame protien shakes for me.

you still running 5x5? hows that going??
i did delts/tri's/abs
dbell press 5x5
side cable 2x10
reverse pec dec 2x10

cg benches 5x5
skulls 2x8
rope pushdowns 2x10

 

[casualbb]

Why devote an entire day to such a small muscle group? Would you guys also do a 'calf day?'

 

[TRUEsoldier]

working calfs by itself would be mnore like working forearms by itself, Arms would consist the bi's, Tri's, forearms, could also be grip, I like doing arms on a day, but I also put Quads (for speed) on that day as well...

 

[Debaser]

Your arms get hit enough by compound movements. Curls/extensions are unnecessary.

 

[WalkingBeast]

If I stopped training arms directly, Id have no FUCKING arms!! They would fucking shrivel into stumps...

 

[TRUEsoldier]

Your arms get hit enough by compound movements. Curls/extensions are unnecessary.

Now maybe that would work if you are just trying to stay in shape, or something, but if your a bodybuilder, or anytype of massmonster! You would never get the size or strength desired

 

[he-man]

Why devote an entire day to such a small muscle group? Would you guys also do a 'calf day?'

maybe for other people they arent such a small muscle group. i know mine are anything but small and they didnt get that way by letting them get hit indirectly by other lifts. everyone is different..........

 

[bigdho]

you still running 5x5? hows that going??
i did delts/tri's/abs
dbell press 5x5
side cable 2x10
reverse pec dec 2x10

cg benches 5x5
skulls 2x8
rope pushdowns 2x10

Yep still runnin 5x5............Its goin good. I train bis tris and calves together on fridays. I like having a day with just arms I feel it gives me better gains.

 

[needsize]

If I stopped training arms directly, Id have no FUCKING arms!! They would fucking shrivel into stumps...

I'm the same way, if my arms dont get their own day, and I dont give them hell, then they dont budge. I've tried every approach, and the only one that worked for me was giving them their own day. I'm on a 5 day split so giving them their own day is no big deal

 

[BOOEY]

I agree, there's no way my arms (especially triceps) get hit hard enough from compound movements alone