Tips on good bi/tri workout

[o_90706]

Hey everyone! First time ever posting and I know this might be a dead beat topic but just wanting to get a few tips or opinions rather on a decent bi and tri workout...as of right now I'm limited to working out at home with limited equip.. here's what I have been doing...trying to maybe add a bit more size
Tri's
Close grip bench 4x12-15
Skull crushers 4x10-12
Over head press 4x12

Bi's
Bb curls 4x12
Db curls 4x12
Preacher curls 4x8

Thanks!!!

[Doss]

Work as much back and chest as you can. Don't forget that you can't just grow your arms significantly without adding mass to your entire frame (so squat heavy if you can).

As for arms, your routine above looks fine. Don't get distracted with weights, but instead focus on getting a good squeeze on each rep without using momentum.

You might want to try a superset of french presses/db curls at the end if you want to finish with a good pump. Do them back to back with no rest, about 12 reps each.

[o_90706]

I'm doing the routine about 2x a week after my back or chest day should I up the weight and do it once a week or keep it like it is?

[diezel]

I'm not personally a huge fan of standard preacher curls, I've never seen much for gains with them. If using the preacher bench try using a wider grip and make sure your pinkies are higher than your thumbs while curling, this is a great bicep movement. I also like drag curls at the end of my workout as well. Have you performed the JM press before? This is one of my favorite Tricep exercises for overall mass.

[Celorza]

Sad face...people have forgotten pull ups, chin ups, hammer ups, dips and push ups (and their weighted versions)...what happened to the good old days when people used compounds to get big instead of curling?

[diezel]

Sad face...people have forgotten pull ups, chin ups, hammer ups, dips and push ups (and their weighted versions)...what happened to the good old days when people used compounds to get big instead of curling?

I've used many of these within pre-exhaust sets on arm day. Try a set of DB (or barbell curls) and then immediately go to chin ups. I'll usually finish with some negatives.

[benmayro]

if your gym has chains close grip chain bench are god

[broda]

Weighted chin ups > everything for bicep growth. Honestly, I do more compounds than anything and I think they help more than isolation. I'll usually only do one iso exercise per workout.

if your gym has chains close grip chain bench are god

He's working out at home.

[boogyman]

I agree, if you hit your back and chest heavy, do chins and dips, one iso movement for bi's and tri's should be enough.

[daddyjaws]

I've used many of these within pre-exhaust sets on arm day. Try a set of DB (or barbell curls) and then immediately go to chin ups. I'll usually finish with some negatives.

Negatives are key for growth

[o_90706]

What would be a good intensity technique? Stick with negatives or incorporate rest pause or something else? Any input for that?

[Danimozz]

Throw some dips in for triceps!

X2 when I started doing dips my tricep size as well as chest size quite noticibly increased

[broda]

Controlled negatives, explosive positives. 401 tempo and I usually stick for no more than 2 minutes rest in between sets.

[o_90706]

Should it be ridiculously heavy or moderate weight?

[boogyman]

X2 when I started doing dips my tricep size as well as chest size quite noticibly increased

I think dips build size for chest as good or even better than pressing.

[daddyjaws]

Moderate weight for the negatives because you wanna get sets of eight completed before swearing and throwing your weights

[GeovanniG]

It could be heavy or moderate weight. For One workout you could press or pull heavy, the other you could use moderate weight.

[o_90706]

Rep range good? Should I lower it and go a bit heavier or what you guys think?

[broda]

3-6 is my favorite rep range for compounds. I think focusing on lower rep ranges for strength is better as long as you have your form down on the exercises. If not, do higher reps (8-10) until you really feel like you have the form perfected and it won't break easily when you go into lower rep ranges.

[Killerkanadia]

I've seen best results with 4-7 rep range for compound lifts, and 8-12 for isolations. Leaning on the side of 12.

I agree with these guys that compound lifts are going to do the most for you, but there's no harm in finishing off a back or chest workout with bis/tris. Also there are days when I go to the gym and realize im sore, or days when I just wanna get in the gym but everything has been worked out recently, so I just kill bis/tris. Perfect reasons for a great bis/tris workoiut!