Solid Arms

[JKurz1]

Anyone have a very effective bi/tri routine? Looking ti switch it up......i believe higher reps for arms is best.....sugg? mucho karmo

 

[pwr_machine]

I generally perfrom 3-4 exercises for a total of 10-12 sets. For bi's, I like standing cable curls (the EZ curl bar puts more stress on my biceps tendons for some reason), db curls, hammer curls, and concentration curls. For tri's, I'm a fan of pushdown, weighted dips, close grip bench press, and overhead presses. Usually, I'd spend about 2-3 weeks at sets of 10, then 2-3 weeks at sets of 8, then 2-3 weeks at sets of 6 and as low as 5. Then, I repeat that cycle. I've had good increases in size and strength over the years. I like the fatigue; I rest very little between sets.

 

[JKurz1]

I like more of a rest, as I'm already rather lean and done need the cardio push......also, I stay away from the cables/smith as much as possible......maybe as a burnout or something......how would your routine this week look?

 

[louden_swain]

This is all you need:

1. Close Grip Bench presses
2. Barbell Curls
3. Behind the Back Wrist Curls

Rotate each exercise every training session. . .one movement per muscle group is all you need to stimulate growth.

 

[molnii]

for bi I do hammer curls, standing barbbell curls and preacher curls or seated alternated curls
for tri I do pushdowns,close grip amd weighted dips....sometime behind head extensions
I do 3 or 4 sets of 8-12....

 

[SofaGeorge]

I do 5 x 5... and give arms their own day:

weighted dips 5 x 5
skull crushers 2 x 10-12
close grip bench 2 x 10-12
incline dumbell curls 5 x 5
ez bar curls 2 x 10-12
concentration or preacher curls 2 x 10-12

and a bunch of crap for forearms

 

[louden_swain]

I do 5 x 5... and give arms their own day:

weighted dips 5 x 5
skull crushers 2 x 10-12
close grip bench 2 x 10-12
incline dumbell curls 5 x 5
ez bar curls 2 x 10-12
concentration or preacher curls 2 x 10-12

and a bunch of crap for forearms

Again. . .not all of those movements in one session is necessary.

The arms are heavily used in chest, delts, and back training.

 

[pwr_machine]

Again. . .not all of those movements in one session is necessary.

The arms are heavily used in chest, delts, and back training.

I think each person has different goals and objectives in mind. The original post asked for our effective bi's and tri's routines. The one I posted is effective for me. The one SofaGeorge posted is effective for him. And, I'm sure the one you posted is effective for you. However, I think JKurz1 should be given the opportunity to find out what works best for him. I'm not trying to sound like an ass, but I think each individual responds differently. No hard feelings. Let's just sit back and see the routines other people post, and have found effective.

 

[louden_swain]

I think each person has different goals and objectives in mind. The original post asked for our effective bi's and tri's routines. The one I posted is effective for me. The one SofaGeorge posted is effective for him. And, I'm sure the one you posted is effective for you. However, I think JKurz1 should be given the opportunity to find out what works best for him. I'm not trying to sound like an ass, but I think each individual responds differently. No hard feelings. Let's just sit back and see the routines other people post, and have found effective.

No problem. . .my man.

 

[sinjinsmythe33]

whatever louden is doing for arms is working. some people respond better to low volume, the back chest and shoulder workouts hit the arms as everyone knows. then again 5x5 works too