Post your current arm workout

[Canuck_Muscle]

For me it is this as I do biceps and triceps on their own day. Oh yeah I superset one exercise of triceps and one for biceps so here is what I do.

Triceps

pushdowns with campered bar:

Set one: 90 pounds for 15 reps
Set two: 120 pounds for 12 reps
Set three: 130 pounds for 10 reps
Set four: 150 pounds for 10 reps


overhead dumbell extensions:

Set one: 90 pounds for 12 reps
Set two: 110 pounds for 12 reps
Set three: 120 pounds for 10 reps
Set four: 130 pounds for 10 reps

close grip bench press:

Set one: 135 for 12 reps
Set two: 225 for 10 reps
Set three: 250 for 8 reps
Set four: 250 for 7 reps

under grip pushdowns with campered bar:

Set one: 60 pounds for 12 reps
Set two: 70 pounds for 12 reps
Set three: 80 pounds for 10 reps
Set four: 90 pounds for 10 reps


Biceps

preacher curls on the hammer strength machine:

Set one: 85 pounds for 12 reps
Set two: 115 for 12 reps
Set three: 145 for 10 reps
Set four: 185 for 6 reps

Standing dumbell curls:

Set one: 35 pounds for 12 reps
Set two: 45 pounds for 10 reps
Set three: 55 pounds for 6 reps
Set four: 55 pounds for 5 reps

one arm preacher curls with a dumbell:

Set one: 30 pounds 12 reps
Set two: 35 pounds 10 reps
Set three: "
Set four: 35 pounds 9 reps

overhead cable curls:

Set one: 35 pounds 12 reps
Set two: 50 pounds 10 reps
Set three: 40 pounds 10 reps
Set four: 40 pounds 9 reps

[buster12]

I don't feel like sharing my secrets... lol

[Canuck_Muscle]

I don't feel like sharing my secrets... lol

U bastard with pipes like those that is a crime against humanity. lol

[buster12]

U bastard with pipes like those that is a crime against humanity. lol
I actually just pretty much do only isolation type movements right now for arms, with very low volume. I really like it. I mostly do preachers and cables.

[Rattbones]

2 things I have found my arms respond too but I don't see many others do it any more.
skull crushers on a decline bench
straight barbell curls, wide grip

[BigJD69]

I don't have a specific arm workout. I will do depending on how I feel, 6sets for bi's and the same for tri's! I believe if you train other bodyparts using proper form, you will hit your arms. Less is More for me!

[Canuck_Muscle]

I don't have a specific arm workout. I will do depending on how I feel, 6sets for bi's and the same for tri's! I believe if you train other bodyparts using proper form, you will hit your arms. Less is More for me!

Hey if low volume works for u stick with it dude. Like Ronnie says if it ain't broke don't fix it! yeah budday!

[Canuck_Muscle]

2 things I have found my arms respond too but I don't see many others do it any more.
skull crushers on a decline bench
straight barbell curls, wide grip

I have never tried skull crushers on a decline before. I usually hit them on an incline. I substitute skull crushers in for close grip bench presses every so often. It is a great exercise. As for the straight barbell curls those kill my wrists so if I do barbell curls it is with a cambered bar and I use the wide grip.

[Mouse]

It varies but currently it's something like this:

5-6 sets reverse side preacher curls (I warm up a lot due to recurring tendonitis)
3 sets of seated db curls

3-4 sets close grip benching
3 cable press down
2 sets dips

[crashcrew56]

Here's my most recent arm workout, I don't take my triceps to failure that much because during my bench workouts I also get a tricep workout, so I try to avoid overtraining them

Tricep Extensions- 40lbs 12x, 40lbs 16x, 60lbs 12x, 80lbs 12x,110lbs 12x (to failure)
Alternating DB bicep curls- 30lbs 12x, 45lbs 10x, 55lbs 8x, 75lbs 5x(to failure)
Single Arm machine triceps extensions- 50lbs 12x, 60lbs 12x, 80lbs 12x
Dumbell Hammer Curls- 30lbs 12x, 50lbs 10x, 75lbs 5x
Tricep extensions w/ rope- 50lbs 12x, 70lbs 12x, 90lbs 12x, 120lbs 12x
Hammer Strength preacher curls- 70lbs 12x, 90lbs 12x, 125lbs 12x (to failure)

[Foreman_Rules]

2 or 3 sets of some curl movement
2 or 3 sets of some tricep movement

[Irish]

bicep
4 sets preacher curls
3 sets seated dumbell curls
3 sets hammer curls

tricep
3 sets cable pushdown
4 sets skullcrusher
3 sets one arm lying dumbell

[anthony1992]

It changes every time but here is my last arm workout

barbell curls
warm up 3x45
55lbs x12, 65lbs x10, 75lbs x 8, (strip set 90lbs x6, 65lbs x 6, 45lbs x 9)
preacher curls
55lbs x10, 60lbs x10, 60lbs x10, 65lbs x8 + 3 forced reps
21's
40lbs x 3 sets
close grip bench
warm up 95lbs x3
135lbs x 12, 145lbs x 10, 155lbs x 8, 165lbs x 6 + 2 forced reps
skull crushers
65lbs x12, 75lbs x 9, 80lbs x 8
tricep pressdown
50lbs x 15, 55lbs x 15 60lbs x 12, (strip set 60lbs x 13 50lbs x 8)
standing barbell wrist curl
65lbs x15, 75lbs x12, 85lbs x10, (strip set 95lbs x 10, 75lbs x8, 55lbs x 7)

[Rattbones]

I have never tried skull crushers on a decline before. I usually hit them on an incline. I substitute skull crushers in for close grip bench presses every so often. It is a great exercise. As for the straight barbell curls those kill my wrists so if I do barbell curls it is with a cambered bar and I use the wide grip.

that's funny I do the same thing. I switch skull crushers and close grip each week. But for the bis I don't think anything hits the outside like wide grip barbell curls. Ya I get the wrist pain to but not as much as when I was young. As I got older and my bones and nervous system heal from lifting some of that pain has gone away.

[Canuck_Muscle]

Here's my most recent arm workout, I don't take my triceps to failure that much because during my bench workouts I also get a tricep workout, so I try to avoid overtraining them

Tricep Extensions- 40lbs 12x, 40lbs 16x, 60lbs 12x, 80lbs 12x,110lbs 12x (to failure)
Alternating DB bicep curls- 30lbs 12x, 45lbs 10x, 55lbs 8x, 75lbs 5x(to failure)
Single Arm machine triceps extensions- 50lbs 12x, 60lbs 12x, 80lbs 12x
Dumbell Hammer Curls- 30lbs 12x, 50lbs 10x, 75lbs 5x
Tricep extensions w/ rope- 50lbs 12x, 70lbs 12x, 90lbs 12x, 120lbs 12x
Hammer Strength preacher curls- 70lbs 12x, 90lbs 12x, 125lbs 12x (to failure)

That looks like a good workout man. That is some impressive curling with the 75's u are a tank haha.

[Canuck_Muscle]

It changes every time but here is my last arm workout

barbell curls
warm up 3x45
55lbs x12, 65lbs x10, 75lbs x 8, (strip set 90lbs x6, 65lbs x 6, 45lbs x 9)
preacher curls
55lbs x10, 60lbs x10, 60lbs x10, 65lbs x8 + 3 forced reps
21's
40lbs x 3 sets
close grip bench
warm up 95lbs x3
135lbs x 12, 145lbs x 10, 155lbs x 8, 165lbs x 6 + 2 forced reps
skull crushers
65lbs x12, 75lbs x 9, 80lbs x 8
tricep pressdown
50lbs x 15, 55lbs x 15 60lbs x 12, (strip set 60lbs x 13 50lbs x 8)
standing barbell wrist curl
65lbs x15, 75lbs x12, 85lbs x10, (strip set 95lbs x 10, 75lbs x8, 55lbs x 7)

Good stuff Anthony. Keep up the great work.

[Canuck_Muscle]

2 or 3 sets of some curl movement
2 or 3 sets of some tricep movement

LOL thx for contributing brother.

[Canuck_Muscle]

It varies but currently it's something like this:

5-6 sets reverse side preacher curls (I warm up a lot due to recurring tendonitis)
3 sets of seated db curls

3-4 sets close grip benching
3 cable press down
2 sets dips

the reverse side preacher curls is that referring to other steep side of the preacher bench of your grip on the bar? If it is the other side of the bench I think I have heard them referred to as spider curls?

[buster12]

these are some good workouts. I need to steal some of your tricks for tris. They'r really laggin....

[crashcrew56]

That looks like a good workout man. That is some impressive curling with the 75's u are a tank haha.

Thanks man, I've got strong biceps, but that's from when I was younger and I used to do a million sets for biceps because I wanted them to be huge, of course I didn't think of doing a million sets of triceps though, I wish I would have

[Reloaded]

Incline Dumbbell curls 45x12 50x10 55 or 60 x 6-8
Barbell curls 125x12 135 x10 135 8-10
scott curls 95x12 95 x12 95 x12
concentration curls 40x12 45x10 50x8-10


Rope Pushdowns 50x20 60x15 70x15 70x12 70x12
Dumbbell Extensions 50x12 60x12 65x8-12
Dips 30lb dumbbell x15,12,12
Cable extensions 40 x12,x12,x12
skull crushers 125x12-15 145x10 145 x 8-10

[Stavman]

Incline Dumbbell curls 45x12 50x10 55 or 60 x 6-8
Barbell curls 125x12 135 x10 135 8-10
scott curls 95x12 95 x12 95 x12
concentration curls 40x12 45x10 50x8-10


Rope Pushdowns 50x20 60x15 70x15 70x12 70x12
Dumbbell Extensions 50x12 60x12 65x8-12
Dips 30lb dumbbell x15,12,12
Cable extensions 40 x12,x12,x12
skull crushers 125x12-15 145x10 145 x 8-10

Scott curls?

Also, I don't really do arms that much. I do 3 sets of two exercises every other week. Biceps one week and tris the next.

I also can only respond to higher reps on arms, otherwise I don't feel shit.

[ChunkyThunder]

Tri's

Skull Crushers - 4 sets (or CG bench)
CG smith machine 3 sets(or Skull Crushers)
some sort of cable movement

Bi's working into my forearm work

Wide grip cambered bar curls 2-3 sets
Hammer Curls - 3 sets
some kind of machine or cable curl 2-3 sets
Reverse BB curls 4 sets
Wrist curls 4 sets

[jeff_hardy]

I switch up my workouts weekly. This is what i did this week:

barbell curls 95, 135, 155 drop 95
barbell preachers 50,70, 70
seated Alt curls 35s, 45s, 60s
one arm machine incline curls 40, 60, 80

Tris
overhead extensions 100, 115, 120
CG bench 135, 225, 245
dip bodyweight
straight bar pushdowns 100, 150, 200 + triple drop 150, 100, 50

[Canuck_Muscle]

Incline Dumbbell curls 45x12 50x10 55 or 60 x 6-8
Barbell curls 125x12 135 x10 135 8-10
scott curls 95x12 95 x12 95 x12
concentration curls 40x12 45x10 50x8-10


Rope Pushdowns 50x20 60x15 70x15 70x12 70x12
Dumbbell Extensions 50x12 60x12 65x8-12
Dips 30lb dumbbell x15,12,12
Cable extensions 40 x12,x12,x12
skull crushers 125x12-15 145x10 145 x 8-10

Nice workout reloaded. That is some good weight u are using for the skull crushers. I normally don't go past 115 lol.

[Canuck_Muscle]

I switch up my workouts weekly. This is what i did this week:

barbell curls 95, 135, 155 drop 95
barbell preachers 50,70, 70
seated Alt curls 35s, 45s, 60s
one arm machine incline curls 40, 60, 80

Tris
overhead extensions 100, 115, 120
CG bench 135, 225, 245
dip bodyweight
straight bar pushdowns 100, 150, 200 + triple drop 150, 100, 50

Nice stuff Jeff. U got some good power going on with the barbell curls. Also the triple drop for your triceps looks nasty. Great stuff.

[chasebny]

After chest for tris Ive been doing
Rack lockouts, working up to a set failing in the 3-6 rep range
Body weight upright dips failing in the 8-12 rep range

For Bis after back Ive been doing
Standing DB curls failing in the 6-10 rep range
Seated BB curls failing in the 20-30 rep range