I need a sick arm day

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    I need a sick arm day


    I have taken about 2 weeks off from having an isolated arm day. I have just thrown in a couple of exercises here and there during back day or chest day. Anyone know of an arm routine that will really destroy them. I want to hit every type of fiber and basically want them to feel like jello the next day =)

    Thanx everybody!
    My muscles are pharmaceutically enhanced.

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    Thisnis how i do arms..all sets as of now are between 8-12 reps with forced reps. 30-40 second rest between reps and 2-3 minutes between sets

    Triceps
    Cable pulldowns (warm up elbow joints)
    Close grip bench
    Kickbacks superset with dips
    Push up to failure

    Biceps
    Single arm curls seated
    Standing barbell curls
    Preacher curls super set hammer curls
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    If you really emphasize the eccentric part of every exersize that will really tear em to shreds
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    Appreciate the routine. Tomorrow is arm day so I will definitely give that routine a try.
    My muscles are pharmaceutically enhanced.
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    its hard to mess up an arm routine....db curls, preachers, and rope cable hammers keep me full and pumped.....v pushdowns, single arm pulldowns, and close grip bench finish the tri's
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    My last arm routine:Curls, long bar.

    90lbs - 5 reps
    105lbs - 5 reps
    135lbs - 5 reps
    145lbs - 5 reps

    Preacher Curl (EZ-Bar)
    105lbs - 1 set of 5
    115lbs - 1 set of 5

    Cybex preacher curl machine
    150lbs
    2 sets of 5 reps

    Reverse Curls
    50lbs 3 sets of 5-7 reps

    Increase volume? Then try throwing in some 21's
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    Haha thanx guys! Coincidently I get these new posts on my arms day. I know its hard to go wrong on arms, I've hit so many differebt rountines. I posted this to see how others like runnning arms. I should mention my goal though...my arms are very thick. I want that nice bicep arch when I flex. Mine is so rounded.
    My muscles are pharmaceutically enhanced.
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    I have one I'll post up later.
    It's something that I switched too....
    Tried it twice so far.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
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    ......Or finish your routine with 7's.
    Set the cables for curls at the heaviest weight you have achieved before.....Do 7 reps then move the pin up one notch...then 7 reps again....and proceed until finished or your arms fall off. Remember not to rest in between adj weights.
    Is there another name for these? They work for me
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    Quote Originally Posted by daddyjaws
    ......Or finish your routine with 7's.
    Set the cables for curls at the heaviest weight you have achieved before.....Do 7 reps then move the pin up one notch...then 7 reps again....and proceed until finished or your arms fall off. Remember not to rest in between adj weights.
    Is there another name for these? They work for me
    I tried 7 before for 1 or 2 sets and it cooked...
    How many sets of 7s (I count 21 reps as 1 set) do you do?
    Hardcore Purus Labs {Rep}
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    I usually start close to the heaviest weight....do 7 reps there and move it up (10 less lbs) then 7 more and so on till I get to 10 lbs which is harder than you think. A buddy helping you with the pin movement is always a plus. So....its just 1 long set I guess.
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    Quote Originally Posted by AaronJP1 View Post
    I have one I'll post up later.
    It's something that I switched too....
    Tried it twice so far.
    I definitely look forward to the routine.
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    Quote Originally Posted by daddyjaws View Post
    I usually start close to the heaviest weight....do 7 reps there and move it up (10 less lbs) then 7 more and so on till I get to 10 lbs which is harder than you think. A buddy helping you with the pin movement is always a plus. So....its just 1 long set I guess.
    That sounds intense! I have always been a fan of drop sets for arms...really kills them. What kind of bar do you use for the cable curls?
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    I use the bent bar...my wrists kill with the straight. I want someone to try this out and see if this works for others too.
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    Quote Originally Posted by daddyjaws
    I usually start close to the heaviest weight....do 7 reps there and move it up (10 less lbs) then 7 more and so on till I get to 10 lbs which is harder than you think. A buddy helping you with the pin movement is always a plus. So....its just 1 long set I guess.
    That's 1 long set right.

    U only do that 1 time?

    I would be doing it 63 reps...
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
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    Quote Originally Posted by AaronJP1 View Post
    That's 1 long set right.

    U only do that 1 time?

    I would be doing it 63 reps...
    That's right Aaron...its a finishing move for bicep day!
    When agmatine or hemavol is involved, you end up with a full ripped to the max set of arms and hoses for veins....enjoy!
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    Quote Originally Posted by daddyjaws

    That's right Aaron...its a finishing move for bicep day!
    When agmatine or hemavol is involved, you end up with a full ripped to the max set of arms and hoses for veins....enjoy!
    Only downside to this is the 1 hour that it last.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
    www.InsaneVeins.com
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    Quote Originally Posted by AaronJP1 View Post
    Only downside to this is the 1 hour that it last.


    True....but it feels so good, doesn't it!?!
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    Awesome additions guys...how does agmatine work in terms of pumps? Ive only used Nitrix, Yod3k, and jack3d...zi need a change. Also what about hemoval and what doses do you take of both?
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    1)Dips superset with 21s on a ezbar..
    5sets.. aim for 10reps with the dip.. no rest in between sets..
    2mins rest at the end of this..

    2)skull crushers superset with cable curls..
    same thing 5sets of 10reps no rest..
    2min rest
    3)DB overhead press with hammer curls..
    5 sets of 10 reps..

    measure your arms before and after the workout.. Will give you a hard on!!
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    Quote Originally Posted by technique88
    Awesome additions guys...how does agmatine work in terms of pumps? Ive only used Nitrix, Yod3k, and jack3d...zi need a change. Also what about hemoval and what doses do you take of both?
    2 scoops of hemavol...
    Used it my last 3 work outs or so...
    I still take 12 Nitrix pills a day as well... But that's just me.


    Quote Originally Posted by daddyjaws

    True....but it feels so good, doesn't it!?!

    Hell ya
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
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    So, that really IS your arm!
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    Quote Originally Posted by daddyjaws
    So, that really IS your arm!
    Can't be real?!!

    Someone is that lean dry hard and that vascular!!!?
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
    www.InsaneVeins.com
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    Quote Originally Posted by daddyjaws
    So, that really IS your arm!
    That's creepy
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    Subd
    "Liver stress is weakness leaving the body!!"
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    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!!"
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    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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    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!!"
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    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
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    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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    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
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    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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