Arms Routine

[Mr BC]

OK everyone list your arms routine.

 

[big calvin]

everything 2 working sets

db curls 2 warmup sets
hammer curls 1 warmup set
close bench 2 warmup sets
pulley pushdowns 1 warmup sets
rev. bb curls 1 warmup set
db wrist curls

did u want weight also?

 

[Belial]

Don't have a specific day for arms.

 

[Mr BC]

My workout is as follows:
close grip bench presses 4 x 10
2 hand dumbell extensions 4 x 10
pushdowns 4 x 10
standing barbell curls 4 x 10
incline dumbell curls 4 x 10
barbell preacher curls 4 x 10

 

[Robboe]

I do 1 set to failure of seated skulls after chest [including weighted dips]

i do 1 set to failure of BB curls and 1 set to failure of DB curls after back and shoulders.

 

[calvesodeath]

Biceps:
Dumbell Curls (3 sets)
Preacher Curls (3 sets)
Cable Culrs (3 sets)
Pull ups (to exhaustion)

Triceps:
Cable pull downs or Overhead Extensions (3 sets)
Weighted Bench Dips (3 sets)
Skullcrushers (3 sets)
Tower Dips (to exhaustion)

 

[AMP 33]

Biceps:
Routine 1: Barbell Curl 3-4x12-6 Hammer Curl 3x12-6

Routine 2: Alternate Dumbell Curls 3-4x12x6 Lying Cable Curls or Preacher Curls 3x12-8

Triceps:
Routine 1: Overhead Single dumbell ext. 3-4x12-6 Reverse Grip Pulldowns 3x12-8

Routine 2: Lying Ez-bar ext 4x12-6 Rope Pressdowns 3x12-8

I think it works pretty good, can't find anything better.

 

[Dutch windmill]

Biceps:

- bb. curls
- incline db. curls

Triceps

- close grip bench
- scull crushers
- dips.