LOOKING FOR ARM WORKOUT - AnabolicMinds.com

LOOKING FOR ARM WORKOUT

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    shika's Avatar
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    LOOKING FOR ARM WORKOUT


    Im looking for a good arm workout to increase the size i find my arms are to small for my size.

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    There are so many arm workouts out there but here is a sample of one of the arm workouts i enjoy.

    Rope pushdowns:
    1-3 warmup sets of 12
    4 sets of 15,12,10,8 ensuring you squeeze and use perfect form.

    DB Curls:
    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

    supersetted with

    Reverse curls
    3 sets of 7, after those 7 do 5 partial reps out of the bottom part of the movement ever set.

    Skull crushers
    3 sets of 12

    Hammer curls
    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
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    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).
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    Quote Originally Posted by sharperunner
    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.
    Be sur to visit my site at http://maxweights.blogspot.com/ (copy and paste)
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    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
    Superset with
    Close Grip Bench Press-3 sets, 10 reps each set

    Alternate Bicep Curls-3 sets, 6 reps each set
    Superset with
    Overhead Tricep Extensions-3 sets, 10 reps a set

    Dumbbell Hammer curls-3 sets, 6 reps per set
    Superset with
    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.
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    Quote Originally Posted by sharperunner
    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).
    Agree great advice rep!
  

  
 

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