Im looking for a good arm workout to increase the size i find my arms are to small for my size.
There are so many arm workouts out there but here is a sample of one of the arm workouts i enjoy.
1-3 warmup sets of 12
4 sets of 15,12,10,8 ensuring you squeeze and use perfect form.
1-3 warmups sets of 10
4 sets of 8 reps, palms up the entire movement with a 2 second descent.
DB Kick backs
3 sets of 12 ensuring you use a heavy weight but do no sacrifice form and squeeze at the end of the movement
3 sets of 7, after those 7 do 5 partial reps out of the bottom part of the movement ever set.
3 sets of 12
3 sets of 10, at the bottom of the movement let the dumbell sort of rotate in, you will know what im talking about once you start feeling it in your lower bicep.
Give that a go and let me know how you like it or dont like it.
E-Pharm Rep... PM me with any questions or concerns
Not necessarily a structured workout but I'd suggest looking more at compound movements in general for growth. I like weighted dips and close grip bench for direct work for the tri's. As for biceps, I'd just suggest lots and lots of pullups/chinups(weighted, varied grips, etc).
F*** ya, if you want bigger arms stick to compound movements like the ones mentioned above.Originally Posted by sharperunner
Be sur to visit my site at http://maxweights.blogspot.com/ (copy and paste)
I created this workout about 6 years ago and it caused my arms to EXPLODE. They're currently around 20" (natural) and this is what I did:
Preacher Curls-3 sets, 10, 8, 6 reps
Close Grip Bench Press-3 sets, 10 reps each set
Alternate Bicep Curls-3 sets, 6 reps each set
Overhead Tricep Extensions-3 sets, 10 reps a set
Dumbbell Hammer curls-3 sets, 6 reps per set
Tricep Pushdowns-3 sets, 10 reps per set
Increase weight every week. Make sure you pyramid all weights. This routine calls for some heavy weight so it will be rough on your elbows. Keep that in mind and listen to your body, warmup good, eat properly, rest sufficiently and take a week off every 6-8 weeks. You will grow like a madman. I promise.
Agree great advice rep!Originally Posted by sharperunner