Pretty much the same as me, i do for triceps
1. Close grip benchpress or bench skull crushers, but i extend behind my head
2. Pushdowns or extensions
3. Rope overhead extensions
4. Dips
finish it off with some kickbacks and cable exercises
for biceps
1. Olympic barbell curls
2. Preacher curls
3. Alternate db curl and hammer curl
4. Cable dbl bicep curls
finish off with cable exercises
The olympic barbell is magic like you say, when i started with that one is when my biceps started growing.
Do you go really heavy on arms?
wsup man.... this what i love to talk about trainin...
i dont go mega heavy on arms i used to...
like for olympic bar curls i just do 3 sets with a 45 plate on each side 10 reps...
alternate dumbell curls i go up to 70lb dumbells 6 reps on final set
skull crushers i do go up to a 45 and 25lb plate each side....
when i do dips i go heavy tho up to 5 plates around the waiste 4 plates usually 5 if im feeling good start with 2 plates work my way up..
close grip bench i do a lil bit closer than shoulder grip up to 315 10 reps i dont lock out though on those
ill post clips of those soon.for all the people who are gonna scream bullshit
but olympic bar curls close grips skull crushers..and straight bar preacher curls are the mass builders
