I need a sick arm day

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  1. Weighted reverse pullups + weighted dips x 3

    Lying tricep extension + one arm concentration curls x 3

    Overhead cable curls + rope extensions x 3

    Routine takes about 30 minutes but it will be all you want...
    "Liver stress is weakness leaving the body!!"


  2. Quote Originally Posted by supraseed48
    Weighted reverse pullups + weighted dips x 3

    Lying tricep extension + one arm concentration curls x 3

    Overhead cable curls + rope extensions x 3

    Routine takes about 30 minutes but it will be all you want...
    Reverse pull ups = chin ups?
    My muscles are pharmaceutically enhanced.
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  3. Quote Originally Posted by technique88

    Reverse pull ups = chin ups?
    Yes but @ least a shoulder width grip. Same width as lat pullups only reversed..
    "Liver stress is weakness leaving the body!!"

  4. Quote Originally Posted by supraseed48

    Yes but @ least a shoulder width grip. Same width as lat pullups only reversed..
    If you want to hot the biceps more wouldn't you not hold it shoulder width? To hit biceps you would hold your reversed grip on the inside (close grip) of the pullup bar. If you hold a reverse grip on a shoulder width grip you would be hitting the lower lats and the 2ndary muscle biceps

  5. Quote Originally Posted by VS91588

    If you want to hot the biceps more wouldn't you not hold it shoulder width? To hit biceps you would hold your reversed grip on the inside (close grip) of the pullup bar. If you hold a reverse grip on a shoulder width grip you would be hitting the lower lats and the 2ndary muscle biceps
    Ur gonna recruit some lat either way. Like you said the grip just varies where it hits the bi. I like to hang between each rep for stretch and go slow on the negatives. My lats really don't start trying to assist til I get to the top of the contraction with this grip. It works kinda like a barbell wide grip curl except that a pullup prevents you from swinging back to get the weight up. You can also concentrate more on the negative than so with a barbell with heavy weight on it. I don't have access to spotter to help on negs, and those are important in puting size on biceps.
    "Liver stress is weakness leaving the body!!"
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  6. Biceps: DB 21s 3 sets
    rope hammercurls 3 sets 12-20
    1 arm hammer strength preacher 3 sets 12-20 1 extra set with both arms and 3 drops
    pose curls 3 sets 15-25
    incline db curls 3 sets 12-20

    triceps:
    rope or straight bar pushdowns 3 sets 12-20
    ezbar skullcrushers to closegrip bench 3 sets 12-15 SC moving directly into closegrip bench to failure
    one arm reverse grip pressdown 3 sets 12-20

    finish with century set of cable straightbar curls

  7. For me the biggest trick I've picked up lately has been time under tension. The difference between busting out 12 reps in 24 seconds or 12 reps in 48 seconds makes a huge difference for me in terms of the pump and DOMS.

    Try a 2020 (2 second contraction, no squeeze at the top, 2 seconds down, no pause at the bottom) and then a 2030 with a manageable weight and you'll get what I'm poking at. Being that "present" throughout each rep really helps with mind-muscle focus as well! Give it a shot.
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