arms?!
- Thread starter drizzzzy
- Start date
GOING TRAINING
New member
If you want to try something different reserve chins are excellent for biceps
CHEERS GT
CHEERS GT
Bullseye Forever
Prince of Darkness
my current routine
SBC-4x8
DB Preacher curls-4x8
Crossbody hammer curls-3x10
V-Bar Pressdowns-5 sets,1st set 20 reps next 4 sets increase weight 15,15,12,12
Decline DB Extensions 3x10
Incline Skullcrusher-4 x10
on chest day i add 3 sets of 8 on Close grip Bench
On back day i add 3 sets of 10 of EZ bar curls
SBC-4x8
DB Preacher curls-4x8
Crossbody hammer curls-3x10
V-Bar Pressdowns-5 sets,1st set 20 reps next 4 sets increase weight 15,15,12,12
Decline DB Extensions 3x10
Incline Skullcrusher-4 x10
on chest day i add 3 sets of 8 on Close grip Bench
On back day i add 3 sets of 10 of EZ bar curls
brownchoclit
New member
you can also try incline DB curls...really hit the bi's. close grip BP, dips and skull crushers off the floor for the tri's.. low sets..high intensity
GOING TRAINING
New member
PedestrianX
Bi-winning
Warm up properly! Start of with
Incline dumbell curls using rest pause. Choose a weight u can curl 4 times with good form. Rest 10 seconds and repeat, for a total of 20 reps. Do 2 sets total of 40 reps.
Next.do a triset.
Barbell -21s
Alternating dumbell curls. Choose weight so you will fail at 15 reps
Alternate just grab 5 or 10 lbs dumbells to absolute failure.
Finish off with some high pulley cable curls! Try it out you won't be dissapointed. Gl
Incline dumbell curls using rest pause. Choose a weight u can curl 4 times with good form. Rest 10 seconds and repeat, for a total of 20 reps. Do 2 sets total of 40 reps.
Next.do a triset.
Barbell -21s
Alternating dumbell curls. Choose weight so you will fail at 15 reps
Alternate just grab 5 or 10 lbs dumbells to absolute failure.
Finish off with some high pulley cable curls! Try it out you won't be dissapointed. Gl
PaiN iiS pLeasuRE
Test Subject
i dont like to do them together bc when doing chest your secondary muscle is triceps so by time im done chest and make it to triceps im not throwing up the weight i normally would be fresh to build tri mass....i prefer to give arms their own day and do them with traps to optimize my lifting...
MuscleAddiction
Beast ***e!!!
Pretty common combination due to triceps get hit indirectly during pressing movements, and it doesn't take many sets to kill them after chest training. Shoulders and triceps is another option...always switch it up, keep your muscles guessing.
A great exercise for biceps if you have a training partner is "Buddy Curls"! Grab a barbell that you both can curl for 15 reps with minimum struggle, start at 15 reps, and pass it to your buddy so he/she does 15, then back to you for 14, and back and forth until you are all the way down to 1...it will kill them if you challenge yourself enough, and you and your partner feed off of each other to get through the grueling reps...Yeah baby "Kill IT!!
Triceps...skull crushers hands down!!!
PedestrianX
Bi-winning
Thats called a drop set.
MuscleAddiction
Beast ***e!!!
We call it running the rack, drop sets, whatever...it is a great finisher as well!
You can do the same with a rack of fixed barbells, there are soooooooooooooo many exercises for biceps...just get creative!
Anyone do 21's?
dfeaton
New member
IronReps
Ology Apprentice
I throw 21s into my routine every now and then. Hurts like hell.
PedestrianX
Bi-winning
Um....ya I know. I call it down racking.
Lol. Nope! Not allowed buddy. Drop set. I have reported you to the official exercise lingo committe, I hope you are ready for the repruccisions!
