Post your arm routine, here is mine

[MrRTTB]

It's always nice to read other members arm programs so post yours below, might help some members.

I'll start with mine.

Biceps + Triceps
Warmup for biceps and triceps, then:

Standing BB bicepscurls OR standing DB bicepscurls 5 x 5
Narrow bench press OR Dips 5 x 5
Scott BBcurls 3 x 8-10
Scull Cruchers or OH press with DB(both hands) 3 x 8-10
Arnold curls 2 x 10-12
Triceps press 2 x 10-12
Hammercurls or reverse gripcurls BB 2 x 10

Every other orevery third week I change rep and set range to something like dogcraps routine with Rest pauses, I also end the sessions with spidercurls or 21:s instead of the arnold curls and tricep presses.

It would be nice if you could post yours!

 

[from zero]

Beginning something new this week, will probably look similar to this:

Wed: Tris, after shoulders + chest ...
Close grip bench (5x5) or dips (4x10)
Skull crushers (3x8)

Fri: Bis, after back ...
Barbell curls (5x5)
Preachers, dumbbell, Zottmans, or some other accessory (3x8)

 

[BOOEY]

I did this yesterday. My intensity was through the roof (thank you, thermo) so I did more volume than I usually do but here it is:

Skulls + Close-grip: 4 sets, pyramid weight up, failed on last set
BB Curls: 3 sets, all to failure
Overhead Extensions: 2 sets, failure
Concentration Curls: 3 sets, 10 reps
V-Pull downs: 3 giant drop sets (killer)
DB Hammers: 1 drop set
Dips w/ added weight: 2 sets, 10-12 reps

Sore as hell today. I'll prolly lower the volume next time around and focus on closegrips and bb curls exclusively

 

[Tom Treutlein]

I alternate between two exercises for both biceps and triceps. I train M/W/F, alternating 2 days. A and B. On A, triceps are hit. B, biceps.

Monday - Day A1
Wednesday - Day B1
Friday - Day A2

It begins the cycle next Monday again with Day B2. It's DC style.

Anyway...

Triceps: Incline Skull Crushers - 12+X+X & Dips - 8+X+X
Biceps: Standing Barbell Curl - 8+X+X & Reverse Curl - 8+X+X

The X's symbolize a rest-pause set, done to failure. After I hit the first number of reps which is listed, I take 15 deep breaths. Then I go to failure. I do it once more (the breathing) and take it to failure for a final time. All exercises listed for 8 reps I try to get to fall between...no, I make fall between the 11-15 Rep Range. The only one listed for 12 reps, skull crushers, falls between the 15-20 rep range. If I surpass my rep range, I up the weight. Either way, I make sure the reps or weight increases every workout.

Lengthy post for such small bodyparts. Sorry if it was confusing, or you already knew DC's methodology, in which case I just wasted my time typing that.

 

[Lord_Suston]

My standard approach: Squat, Deadlfit, Row, OHP, Benchect...

Specific
5x5 CG bench
2x8-10 Dips
2x10 French press/ext

Barbell curl 5x5
Db curl 2x8-10
Reverse curl 2x10
That was during 5x5

 

[cwick0]

Arms- Tris first, then bis

tris: close grip bench
weighted/seated dips
overhead db presses (two hands) or skull crushers
rope extensions

bis: standing db curls
hammer db curls
wide grip barbell curls
concentrations

 

[theoak01]

I switch it up one week Ill do bi's after back,the next with chest,same for tri's

but heres the basics

tri's
close grip bench 5x5
overhead db extensions 5x6-8
cable pushdowns 5x8-10

bi's either
hammer curls 5x5
bb preacher curls 5x6-8
cable curls 5x4-6

or
standing bb curls 5x5
hammer curls 5x6-8
one arm cable curls 4x6-8

since I started adding higher volume I can see my arms responding as opposed to lower volume high rep training