Best Bicep and Tricep work

[danbo]

The 5x5 says you can do Bicep and Tricep work:

Squat – 4 sets of 5, 1 triple, back-off
Bench Press – 4 sets of 5, 1 triple, back-off
Bent-Over Rows – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each

What are the best biceps and triceps exercises to do for this programme?

 

[Guinness5.0]

IMO standing bb curls and skullcrushers.

 

[eat big]

CG Bench and DB curls work best for me.

 

[danbo]

CG Bench and DB curls work best for me.

What is CG Bench, never heard of them?

 

[Guinness5.0]

close-grip bench.

 

[mayhems]

position yourhands with your baby finger on the rough part of the bar located to the left and right of the middle...

works awesome i believe it can also be done with DB's keeping the to sides touching the whole way down and up... might be more useful if one arm is stronger than the other

 

[zero3si]

Dumb bell curls and close grip bench.....or triangle pushups.

 

[NorgePrecision]

Weighted dips and the cable rope hit my tri's hard. BB curls hit the biceps along with some T-bar rows and pull-ups.

 

[hardrock]

I hit tri's after chest. I start with rope pulldowns, then CG bench press, and finish with dips.

I do bi's after back and start with preachers, then incline db culrs, and go immediately to Bb curls with just the bar with super slow negs till failure.

 

[HaZaRDouZ]

i hit tri's with shoulder. my last workout went to skull crushers, perfect form, 2 sets of 8-10 another set of 6-8. then move to overhead dumbbell extension both hands on a heavy dumbbell push upwards, 3 sets 8-10 reps, then probably close grip cable bar pushdown 2-3 sets 8-10, and to finish off burn them with a drop set or 2 one-arm cable pulldown.

 

[AhMadKooL]

For Bi's do:
1) standing barbell curls (Alternate with Standing DB curls for the next week)
2) seated Hammer curls (This trains a part of your forearm and the muscle that runs under your biceps so that when you flex your bi's you have higher peaks)
3) Preacher curls

for tris:
1) Skull Crushes
2) weighted dips
3) CG bench presses

 

[danbo]

For Bi's do:
1) standing barbell curls (Alternate with Standing DB curls for the next week)
2) seated Hammer curls (This trains a part of your forearm and the muscle that runs under your biceps so that when you flex your bi's you have higher peaks)
3) Preacher curls

for tris:
1) Skull Crushes
2) weighted dips
3) CG bench presses

What are hammer curls and skull crushers? Can you post a link to some information?

 

[AhMadKooL]

What are hammer curls and skull crushers? Can you post a link to some information?

for the hammer curls:
http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html

for the Skull crushes:
Triceps - Skull Crushers

Lie down on your back on the bench, abs tense, shoulders down/back. Grasp the barbell (6-8 inches apart) and hold it above your head with straight arms. Keeping your upper-arm still, bend your elbows so that the barbell almost touches your forehead. For an extra stretch, continue the movement by bringing the barbell behind/below your head, and then straighten the elbows as you go back to the top position. Remember to keep the elbows parallel and close all the way through.