what are some good exercises to mix together to get that good pump at the end of a workout...

for bi's, i like dropsets while supersetting hammer curls and pinwheel curls. for tri's i just beat them down.

Recently I've been doing seated over head cable skull crushers, with an incline on the bench. I'll do drop sets to a point. Then rest, then take a light weight and just go until failure, sometimes I'll hit a 50 count or so, and they're screamin at that point. Sometimes after that I'll grab an ez curl bar, something fairly light, and just kill a ton of standing overhead tri raises. Keep in mind this is after a grueling chest work out, 6-8 organized sets of skull crusher, and 5 sets of dips. If that doesn't get me pumped I'll check my blood pressure cuz I must be dead.

I don't know if you're still watching this thread, but I'm a fan of close-grip barbell curls w/ close-grip overhead extensions, then wide-grip barbell curls w/ wide-grip overhead extensions.

drop sets are the way to go for both... for triceps i drop set on the cable machine changing the grip each time i go down in weight...been working great

drop sets... on both... u gotta push out those extra reps each time though

Originally Posted by suncloud

for bi's, i like dropsets while supersetting hammer curls and pinwheel curls. for tri's i just beat them down.

Sun--
Tried this tonight--all I can say is WOW. I'm fairly certain that my forearms were close to bursting!
Good call!

I like to close out with some pre-exhaustion for nasty pumps - cable curls to cable rows for biceps and pushdowns to chest press or close-grip bench for tris.

Close grip bench for me. Then DB curls, "and forget the term" but useing a DB take it from the back of your head and lift up and out.

JP.

Originally Posted by jp17815

Close grip bench for me. Then DB curls, "and forget the term" but useing a DB take it from the back of your head and lift up and out.


JP.

Overhead triceps extension?

Originally Posted by AllMaxBrian

Overhead triceps extension?

Yep.
That sounds about right.
Works well for me.
Thanks Bro.

JP.

Originally Posted by browns1234

what are some good exercises to mix together to get that good pump at the end of a workout...

You can superset (even triset) triceps-biceps, triceps-triceps, and biceps-biceps. I personally always superset my Arms exercises.

A few examples of supersets (I usually do 16-18 supersets per Arms' session):

Superset A -
1. Weighted Dips
2. Close-Grip Pull-Ups (done to target biceps)
Superset B -
3. Close-Grip BB Bench Press
4. Close-Grp BB Bicep Curl
Superset C -
5. DB French Press
6. Incline DB Bicep Curl
Superset D -
7. Tricep Push-Down
8. Cable Bicep Curl
Superset E -
9. Overhead Cable Rope Tricep Extension
10. DB Hammer Curls

I get a pump right from Superset A (since I always start an Arms' session off with 4-6 . sets of these). Finish off with a couple of higher repped sets of Superset E, and the pump is strong as.

anyone else feel they burn out to quick supersetting? i consider supersetting when you dont break inbetween sets and that kills me now if i go 3 x 8 close grip bench to 3 x 8 curls back to a tricep movement that works well but with no rest im like dead.

Originally Posted by brownstown89

anyone else feel they burn out to quick supersetting? i consider supersetting when you dont break inbetween sets and that kills me now if i go 3 x 8 close grip bench to 3 x 8 curls back to a tricep movement that works well but with no rest im like dead.

Nope. I love supersets and trisets, and do most of my sessions (not just arms) with them, using a maximum of 1 minute's recovery between supersets/trisets; it makes my training that more intense (and far more enjoyable).