Need help w/ training routine

[DRF666]

I need a new routine for @ 4 weeks--the routine has to be 3 days on and 1 day off due to my work schedule--i would like one w/ emphasis on arms--thanks --any feedback or a direction will help alot...........

 

[DRF666]

also i like doing 8-10 reps----

 

[thurstonKG]

what do u mean 'arms'? all three days??? forearms-triceps-biceps???

 

[rjx]

Well what does your curent routine look like? And what do you think are your pro's / con's of your curent routine?

Besides "emphasis on arms" what else would you like to acomplish??

 

[DRF666]

Right now i'm doing one of the animal pak routines off the website but its been 5 weeks and it's time to switch-- i like the exercises -- its not a 3 on 1 off schedule though---now that i think about it -- "the emphasis on arms" -- i just want to add more arm size--thats my goal

 

[Swolehead1]

The best way to add size to your arms is lifting heavy weights, and gaining weight. If you have read anything on how Arnold trained in his prime he noted that the only way he seemed to continue adding size to his arms was gaining more weight. The 5x5 routine works great for me. Also doing biceps and tricepts on the same day will increase your arm size. For example I do dumbell curls on an incline bench approx. 45 degrees starting off the first 2 sets with lighter weight increasing to the last 3 sets with the most weight I can do for 5. Then I will do a 5x5 of triceps then back to bi's and then tri's one more time. Switching back and forth between bi's and tri's will give the opposite muscle a rest.

Try this routine and you will see a difference in your arms.

 

[rocko419]

Swolehead I do exactly that work out and I tell ya what I love it. And also just like you said it works grate. About 9 months ago I got back to the gym after a 1 year lay off due to some personal reasons. But point being I started right back with this routine and in 2 to 3 months my arms were busting out.
And right away people notice. And say little comments and what not which makes my head feel good which makes me go back in the gym and kill it even harder. So all I’m saying is good advice and I second that advice.

 

[rjx]

Yup. Big weights = big muscles ... or at least stronger muscles. You need to over-load your muscles. Constantly increase small amounts of weight and your muscles will try to adapt and that means more strength / size depending on genetics.