posted Mon, 04/08/2013 - 21:54
1037
What do you guys suggest for bicep, triceps, forearm exercises??
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I switch my bi and tri workouts with all different exercises. Got a ton of them from the ARNOLD BODY BUILDING ENCYCLOPEDIA. Great book to pick if you have not yet. Very informative.
To the point looking to see if anyone has any new workouts for your bi's, tri's. and forearm's.
I try to shock my muscle as much as possible.
Thanks as always fellas.
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Buildbigger86To port, Makwa, Lord and Waltr.
Thank all of you for you great input.
Port- i do same as you in terms of ARM day.
I mix it up as much a possible but today:
BI'S
WIDE GRIP STRAIGHT BAR CURLS FOR BICEP HEAD X 4 SETS
INCLINE CURLES WITH DUMBBELLS X 4 SETS
ISOLATION BICEP CURLS X 4 SETS
Z BAR CURLS BUT 21'S AND DROP WEIGHT AS I GO
TRI'S
DUMBBELL KICKBACKS X 4
CLOSE GRIP BENCH X 4
SHORT STRAIGHT BAR MACHINE PRESS DOWN CLOSE GRIP X 4
SKULL CRUSHER'S X 4
Thank you though for the input.
For bis and tris I dedicate a day to them (Arm Day). I start tris with close grip bench. It's my favorite tri exercise. For bis I start with chinups. Other than those two its isolation in the form of curls, skullcrushers and pressdowns. I feel its beneficial to start with the compound movements even tho they work other muscles too and then move on to the more tri and bi specific exercises
this is currently what my arm workout consists of. I love the skullcrushers. Hang your head off the end of bench so you can get longer range of motion when you bring the bar to your forehead. I don't specifically work out forearms anymore. They get hit pretty good indirectly from my other workouts like back, arms, deadlifts etc.
**Day 6: Arms
Skullcrushers 12,8,3x6
Tricep extension machine 12,8,3x6
Tricep Pressdown Perform 3 drop-sets (start with a weight you can do 12 times, immediately drop a plate and continue to failure, drop another plate and continue to failure) – total of 3 sets for each dropset
DB curl 12,10,8,2x6
Seated decline DB curl 10,4x6-8
Cable curl 3x10-12
DB preacher curl 3x6-8
Hey man honestly stick to the basics. No need to get creative, I mean if its not broke why fix it? Standing BB/EZ bar curls, incline DB curls, skull crushers, bar press downs, dips. Etc. no matter what exercise you go with always get a good squeeze/contraction and a good stretch at the bottom. Always be in control of the weights.
waltrchin ups are good for bis/back if you don't do them already, try and focus on squeezing them when your coming up.
i like seated preacher curls for biceps too.
forearms i like plate twists (there's probably a different name for this) ties a rope to a plate and a stick or something and roll it up to the stick with your hands