Arm day exers

[Sub-Zero]

can someone give me a good idea of arm exersises, such as how much reps and sets for bis/tris, and an example of their workouts for those...im either going to do the separate arm day, or bis on chest day and tris on either shoulder or back day, and im just wondering how much i should do. i used to do arms by feel after they had been worked by exersising the major muscle, but since i have everything else regimented i guess these shoudl be too.


help greatly appreciated

 

[wnt2bBeast]

IM switching to 5x5 for arms probably gonna train them on their own day
Tri's
CG bench 5x5
overhead dbell extension 2x8-10
cable pushdowns 2x8-10

Bi's
Curls or preacher Curls 5x5
hammer curls 2x8-10
concentration curl 2x8-10

 

[InTraining]

Triceps

Dips(upright)
Close Grip Bench
Skullcrushers(flat or incline or decline bench)
Pushdowns(bar or rope)

Biceps
Straight Bar Curls
Ez Bar Curls
Hammer Curls
Dumbell Curls

I like 8-12 rep range for arms

 

[Sub-Zero]

thanks guys

 

[cwick0]

IM switching to 5x5 for arms probably gonna train them on their own day
Tri's
CG bench 5x5
overhead dbell extension 2x8-10
cable pushdowns 2x8-10

Bi's
Curls or preacher Curls 5x5
hammer curls 2x8-10
concentration curl 2x8-10

I might steal this idea from you...ha ha ha. I have never tried 5x5 on arms. Close-grip should be fun. I will add weighted/seated dips to your tris and switch cable pushdowns for the rope. Then replace the concentrations with preachers or 21s, we do barbell curls and concentrations after my back workout.