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What ARM routine, do you find????
- Thread starter JKurz1
- Start date
for biceps i use heavy cheat curls, 3x4-7 reps, db curls, 3x10-12, and the last exercise is random, it could be 1 arm drop set cable curls, high rep 1 arm preacher curls.
as for tris heavy dips/cgb 3x5-8, skulls 3x10-12, and press downs 12-15 reps.
i found my tris like higher reps, i do work bis and tris twice a week.
it was weird, when i was younger (12-14) i did lots of sets with my arms and got good gains, then i was obsessed with curling and benching alot, so i got stronger but not as much size. so i just started using more volume for each muscle (about 4 weeks now) and am seeing results. also keeping the intensity high.
but on (sunday) day one of triceps i use, cgb, skulls, pressdown, and on (wed) day 2 of triceps i use dips, over head ext and 1 arm reverse pressdown
as for biceps its (monday) bb curls, incline curls, reverse curls. the 2nd day(thurs) its preacher curls and db curls. some might say this is alot, but at this point of my gaining, i think its perfect.
as for tris heavy dips/cgb 3x5-8, skulls 3x10-12, and press downs 12-15 reps.
i found my tris like higher reps, i do work bis and tris twice a week.
it was weird, when i was younger (12-14) i did lots of sets with my arms and got good gains, then i was obsessed with curling and benching alot, so i got stronger but not as much size. so i just started using more volume for each muscle (about 4 weeks now) and am seeing results. also keeping the intensity high.
but on (sunday) day one of triceps i use, cgb, skulls, pressdown, and on (wed) day 2 of triceps i use dips, over head ext and 1 arm reverse pressdown
as for biceps its (monday) bb curls, incline curls, reverse curls. the 2nd day(thurs) its preacher curls and db curls. some might say this is alot, but at this point of my gaining, i think its perfect.
eat big
New member
i do low reps for exercises like barbell and dumbell curls and higher reps for spider and preacher hammer curls. for tris, i do low reps for CG bench and 10-12 range reps for french presses, v pressdowns, and overhead rope extensions.thats about it. thats just my arm day, i usually do a few exercises for tris on chest day and bis on back day.
ProtienFiend
New member
JKurz1 said:
id consider that over working.... maybe pick 2 or 3 exercises.... are you hitting them once or twice a week? either way, i think thats a bit overkill.
mcr
New member
This one is serving me pretty well right now (credit to needsize who's routine I've pretty much stolen as of late and am getting great results from):
Barbell curls 5x5
Close-Grip Bench 5x5
Incline DB Curls 2x8-10
Weighted dips 5x5
Skullcrushers 2x8-10
Increase the 5x5s by 2.5kg each week, and the 8-10 reps by the smallest amount possible once 2x10 is acheived... you know how it works.
My arms of course get hit a LOT during delts/back day and chest day too.
Barbell curls 5x5
Close-Grip Bench 5x5
Incline DB Curls 2x8-10
Weighted dips 5x5
Skullcrushers 2x8-10
Increase the 5x5s by 2.5kg each week, and the 8-10 reps by the smallest amount possible once 2x10 is acheived... you know how it works.
My arms of course get hit a LOT during delts/back day and chest day too.
bigdho
New member
My arms have really responded to 5x5 heavy. here is my last arm workout
straight bar curl 5x5 145 lb
preacher curl 2x10 115lb
incline db curls 2x10 60 lb db
hammer curls 2x10 65 lb db
close grip 5x5 245lb
skulls 2x10 115lb
single hand overhead press 2x10 45 lb db
overhead press 2x10 80 lb db
cable press downs 1 set of burnouts @ 120lb
straight bar curl 5x5 145 lb
preacher curl 2x10 115lb
incline db curls 2x10 60 lb db
hammer curls 2x10 65 lb db
close grip 5x5 245lb
skulls 2x10 115lb
single hand overhead press 2x10 45 lb db
overhead press 2x10 80 lb db
cable press downs 1 set of burnouts @ 120lb
chewyxrage
New member
mcr said:
wait so you're doing 2 5x5's for triceps? I thought the 5x5 specified one 5x5 per muscle group.....
D
Debaser
Guest
I don't use an arm routine, and I don't isolate my triceps, but sometimes I do a bicep isolation exercise. Pretty rarely, but I like supinating curls (since your bicep actually supinates the arm, not just flexes the elbow).
mcr
New member
ChewYxRage said:
Yes, needsize's routine is one 5x5 per muscle group. However I've modified it slightly for my use, and for tris I do two 5x5 exercises (cg bench and dips) and for back I also do two (deads and bb rows). All other muscle groups I do one 5x5 for. I find this works nicely for me. I am on cycle right now though so once I come off I might be forced to cut the volume back a little.
right now mine looks like this:
bi's
5x8 barbell curls
3x6 alternate db curls
3x8 hammer curls
1x12 dumbell curls
1x8 reverse barbell curls
tri's
6x8 close grip bench press
4x8 weighted bench dips
4x8-10 pushdowns
i have used needsize's 5x5 routine with good results .. however, i find that higher volume works better for me currently.. i do plan on switching back to a lower volume routine should my progess become stagnant
bi's
5x8 barbell curls
3x6 alternate db curls
3x8 hammer curls
1x12 dumbell curls
1x8 reverse barbell curls
tri's
6x8 close grip bench press
4x8 weighted bench dips
4x8-10 pushdowns
i have used needsize's 5x5 routine with good results .. however, i find that higher volume works better for me currently.. i do plan on switching back to a lower volume routine should my progess become stagnant
TRUEsoldier
Banned
JKurz1 said:
I would cut out one bi ex. but the rest looks good to me!
I always stay around 9-12 sets and stick with the 6-12 reps, never lower, cuz my tendons and shit start fuckin wit me bad!!!
Peace
for me
drop sets......
and i have slpit it a lil to kinda hit the arms twice a week
monday hams bis (bis are a weak spot i feel)
wed chest(tris get hit, specially with dips)
thur back and brachs, i have really liked this
fri delts tris
but this is me, my arms seem to need a lil more work to grow, and this has helped
i think there may be some muscle there now....maybe.....
drop sets......
and i have slpit it a lil to kinda hit the arms twice a week
monday hams bis (bis are a weak spot i feel)
wed chest(tris get hit, specially with dips)
thur back and brachs, i have really liked this
fri delts tris
but this is me, my arms seem to need a lil more work to grow, and this has helped
i think there may be some muscle there now....maybe.....
