please advice on how many reps on the following movements

[jeankar]

what's up guys I want to focus on my arms and I would like how many reps and how many days a weeks would you suggest on :
Bench 240 lb
Tricep Pushdown Triangle Bar
Tricep Pushdown Long Bar
Tricep Pushdown Long Bar
also is it better to do it with grip under the bar or over the bar? thank you.

 

[SteveMobsterG]

I gotta be honest - no one cares which fkin bar you wanna use. In fact you wrote one two times.

First post up what your arm routine is NOW and we'll see what changes you can make.

 

[stevesmi]

you are missing the #1 exercise for arms. that is weighted pullups. nothing builds muscle like those !

 

[muskate]

To fully train all the muscles in the tricep - you need to do BOTH tricep movements and overhead extension movements. You are missing overhead extension movements.

Make sure to add in something like overhead dumbbell tricep extension.

I like to train arms twice per week. Hit them once after your chest workout and then add in another workout day each week where you train arms.

 

[MasonicBodybuilder]

Just vary your training and make sure you EAT! You can do some different things like training arms every single day for a week or just odd techniques to try and shock the muscle.