Tomorrow is Arm Day! Pic my workout!

[enhanced]

As the title states, give me something.

On arm day, I hit bi's, tri's, and forearms.

I love the pump that it gives. Almost euphoric.

Sometimes, I walk out, thinking maybe I could have done more. I mean, I can't touch my opposite shoulder with my hand - the pump is sick..

Could I do more?

Throw out some routines that y'all love/hate, that will have me regretting this thread. Lol.

 

[Rad83]

On tricep cable pushdowns:

Use a straight bar
Select a weight you can get 10-12 on
Start with underhand and go to failure, immediately switch to overhand and bang out as many as possible.
That’s one set….Next set, start with overhand…

 

[Rad83]

Biceps

Start with neutral grip/v handle cable pull downs

Initiate the pull with biceps rather than lats, squeeze at the contraction,…Ultimately can use the most weight for bi’s. I liken it to cgbp for biceps.

 

[Smont]

I usually break up arms but my last arm workout was...
Working sets listed
Hammer curls 3x8
Incline db curl 3x12
Machine preacher 2x20 cut the weight in half and hit failure at 54reps
Cable pressdown with the v bar 3x12
Seated Machine dip 3x13,11,8
Db skull krushers 2x15 cut the weight in half hit failure at 34 reps

I only did warm up sets on the hammer curls and cable pressdowns

 

[Cheeky Monkey]

Do the 100 rep challenge. Basically, just take a bicep exercise (ex. bb curl), slap on 20% of your 1 rep max and try to hit a 100 reps. You will tire out but the challenge is to not let go of the bar and not to set it down anywhere. Keep your hands on the bar at all times and keep curling till you hit 100 reps. You might have to start with an empty barbell.

Do the same for a tricep exercise (ex. close grip bench press).

 

[Kronic]

have you tried rich Piana 8 hour arm workout? lol u will puke

 

[Iwilleattuna]

I like to pre exhaust for arms especially since skullcrushers can cause elbow pain

Cable curl superset cable tricep rope extension 4x 15-20
One arm tricep extension - Back to back no rest in between 4x 20
One arm alternating db curl 4x 12-15
Flat ez bar skullcrusher 4x 8-12
Standing bb curl 4x 8-12
Machine preacher curl 3x 12-15 1x dropset
Overhead tricep movement or machine 4x12-15
Dips superset chin ups 3xfailure
Forearm curl with a bar resting on a bench 2x 20-30
Standing behind the back forearm curl with an ez bar 2-3 x 20-30
Forearm machine 2x 20-30

 

[enhanced]

Thanks for all the input!! That 100 rep challenge looks brutal!! I'll also look for the Piana workout!

 

[Smont]

I like to pre exhaust for arms especially since skullcrushers can cause elbow pain

Cable curl superset cable tricep rope extension 4x 15-20
One arm tricep extension - Back to back no rest in between 4x 20
One arm alternating db curl 4x 12-15
Flat ez bar skullcrusher 4x 8-12
Standing bb curl 4x 8-12
Machine preacher curl 3x 12-15 1x dropset
Overhead tricep movement or machine 4x12-15
Dips superset chin ups 3xfailure
Forearm curl with a bar resting on a bench 2x 20-30
Standing behind the back forearm curl with an ez bar 2-3 x 20-30
Forearm machine 2x 20-30

I like that idea with unilateral work going back and forth with no rest. I'm going to throw that in for some arm and leg stuff

 

[enhanced]

Workout is done and I'm still catching my breath!!
Every exercise was 4x12

Bb curls and rope push downs

Machine preachers and seated dips

Reverse curls with cambered bar and reverse grip press downs

Behind the back wrist curls

Hammer curls and overhead db extensions

Finished going down the rack with db curls.

DONE!

The pump is so crazy, it's like I can't even fully flex!!

 

[Iwilleattuna]

I like that idea with unilateral work going back and forth with no rest. I'm going to throw that in for some arm and leg stuff

it’s a good way to do it

 

[Iwilleattuna]

Workout is done and I'm still catching my breath!!
Every exercise was 4x12

Bb curls and rope push downs

Machine preachers and seated dips

Reverse curls with cambered bar and reverse grip press downs

Behind the back wrist curls

Hammer curls and overhead db extensions

Finished going down the rack with db curls.

DONE!

The pump is so crazy, it's like I can't even fully flex!!


View attachment 206063

Looking great , man. Just hit arms myself so I’ll join along

cable curl 2x 10-12 2x 15
Rope Tricep extension 4 x 20,18,18,16
One arm dB curl 4x failure superset dB curl w/ both arms
One arm Tricep extension 2x 20 underhand 2x 12-20 overhand
Ez bar curl 4x 6-12
Tricep ez bar skull crusher 3x 8-12
Machine preacher curl pin load machine 3 x failure
Overhead Tricep machine 2x failure
Vbar press down 2 x failure

ab crunch machine 3x failure
Roman chair leg raises 3x failure

cardio - cardio