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Getbig Bodybuilding Boards => Training Q&A => Topic started by: GR on October 12, 2007, 07:33:19 PM
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Today i trained arms, i did:CABLE PRESSDOWNS 3SETS(200POUNDS)x16,16,12
OVERHEAD CABLE EXTENSIONS 3SETS(200POUNDS)x12,12,12
ONE ARM DUMBELL EXTENSION 3SETS(22,30,36POUNDS)x10,10,10
BARBELL CURL 3SETS(78,98,118)x16,12,10
ALTERNATE DUMBELL CURLS 3SETS(26.5,35.2,50POUNDS)16,12,8
HIGH PULLEY CABLE CURLS 3SETS(40POUNDS)12,12,12.
I finished in 30 minutes,didnt go crazy but the arms felt good...Your opinion on the above?
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5'9",211 Pounds.
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Personally, for tricpes, i only do one exercise with cables and maybe 2-3 with free weights. Anyway, your workout seems nice and quick, but yeah, maybe replace 1 of your cable exercises for triceps with maybe skull crushers or close grip bench.
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What kind of crazy ass weights are u using
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what is a 35.2 lb DB? a 35 pounder with .2 lb tooth stuck in it?
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I would ditch the overhead cable extensions for either 2-arm db or 2-arm ez bar overhead extensions, and drop the high pulley curls and add in either preacher curls, hammer curls or reverse curls. Other than that it looks pretty solid.
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Iam European,i try to calculate the weight in pounds(we use kilos).I try to change the workout every one or two weeks.
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i think you need to change one of your triceps excercises for a heavier one. if you can do 16 reps for several sets it doesnt sound very heavy more warm up which is fine but then the second should be a harder exercise
might wanna add straight up dips (no leaning forward) or close grip benches.
for biceps i would change one for hammer curls.
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Today i trained arms, i did:CABLE PRESSDOWNS 3SETS(200POUNDS)x16,16,12
OVERHEAD CABLE EXTENSIONS 3SETS(200POUNDS)x12,12,12
ONE ARM DUMBELL EXTENSION 3SETS(22,30,36POUNDS)x10,10,10
BARBELL CURL 3SETS(78,98,118)x16,12,10
ALTERNATE DUMBELL CURLS 3SETS(26.5,35.2,50POUNDS)16,12,8
HIGH PULLEY CABLE CURLS 3SETS(40POUNDS)12,12,12.
I finished in 30 minutes,didnt go crazy but the arms felt good...Your opinion on the above?
looks like a standard "armday", that many people do.
i used to have "armdays" too...but it always took me a while to get warm...
nowdays i do arms after a bigger bodypart. (doing a simple 3 day split).
and yes you should do some close grip benching and/or dips ...(as been mentioned)
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Maybe i'll switch to skullcrushers again because close grip presses never felt right to me and my wrists hurt when i do them...
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Maybe i'll switch to skullcrushers again because close grip presses never felt right to me and my wrists hurt when i do them...
the hurting wrist thing can be avoided if you dont grip too close...(in general)
you dont have to keep hands almost touching...that will totally fuck up the wrists
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so i changed my arm routine and decided to go heavier:triceps cable pressdown(3x12,198 pounds)
skullcrushers(107x12,127x10,137x8)
one arm dumbbell extensions(35x10,40x8,40x8)
barbell curls(102x12,127x8,137x8)
preacher ez bar curls(87x12,97x10,97x8)
concetration curls(22x12x3sets)
hammer curls(44poundsx10,2sets)
what do you think?(i use kilos so i try to calculate them in pounds)
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Decline skullcrushers are really nice as opposed to standard ones, you might try those out as well.