Arm Day suggestions

[mesmorph78]

Today is arm day
My usual arm day is something like
Bis. Dumbell curls. Barbell curls preacher curls machine curls hammer curls

Tris . Close group bench press 21, Skull crushers, to armdumbbell extensions, kick back, rope press downs

That routine is feeling a bit stale
So post up your routines so I can steal bits and pieces and make today's workout a bit "off the wall"

[Galvatron]

maybe do some supersets to increase TUT  

superset two biceps exercises

superset two triceps exercises



so for example:

preacher curls supersetted with barbell curls

dips supersetted with lying tricep extensions

etc

[Dr Dutch]

Why so complicated ?
6 sets db curl, 6 sets skullcrushers. done.

[Mick33]

Barbell Curls, 21's, concetration curls

Tri pushdowns, dips to failure, as heavy as you can go skull crushers

[Galvatron]

Why so complicated ?
6 sets db curl, 6 sets skullcrushers. done.

to avoid getting bored

[Dr Dutch]

to avoid getting bored

That's indeed the only reason to do different exercises...

[Galvatron]

That's indeed the only reason to do different exercises...

you could argue that you want to shock the muscle and stuff like that...but mostly I think that is bullshit.

But when you train for years you have to avoid mental boredom so that is one big reason to change things up. because when you get bored you tend to become lazy.

[mesmorph78]

maybe do some supersets to increase TUT  

superset two biceps exercises

superset two triceps exercises



so for example:

preacher curls supersetted with barbell curls

dips supersetted with lying tricep extensions

etc

I like this man.....   never ever did arms like this in my years of training.. might try it for variety

[Tito24]

[mesmorph78]

Barbell Curls, 21's, concetration curls

Tri pushdowns, dips to failure, as heavy as you can go skull crushers

I like the bi suggestion
tris dips never feel them in my tris as much as chest.. also going as heavy as you can on skulls well for me wrecks the elbows

[Galvatron]

I like this man.....   never ever did arms like this in my years of training.. might try it for variety

yeah you could do like 3 rounds of each superset pairing

so dips (or close grip benches) >>> lying tri ext then rest 2min and repeat (2 more times)  etc

that way you prolong the set and TUT increases  ....if this actually means jack shit for muscle growth..well that is another question

[mesmorph78]

Ill alternate bi superset 3 sets then tri superset

[StrengthAddicts]

Try doing some single arm isolation curls, you'll blast the muscle and give it the shape you need.

[mesmorph78]

that looks god but way too slow for my liking... and goes to far down on the bottom...

[wild willie]

Try this:

standing ez bar curls superset with kneeling rope extensions......3 rounds

db preacher superset with skull crushers.......3 rounds

hammer rope curls superset with overhead rope extensions.....3 rounds

[Option D]

synthol

[funk51]

ask yourself what would jc do.

[mesmorph78]

synthol

thanks but my arms are all ready and have great shape
 

[mesmorph78]

Try this:

standing ez bar curls superset with kneeling rope extensions......3 rounds

db preacher superset with skull crushers.......3 rounds

hammer rope curls superset with overhead rope extensions.....3 rounds

I like this.. but my gym is full of teen tatooed guys who come to pump their tatooed arms.. it would be hard to secure the equipment to keep a continious pump going

[Man of Steel]

I do one thing for arms....buddy towel curls with the naked old man in the locker room.

[BigAnt]

I like to super set one tri exercise with one bi exercise...

Example:
Lying db skull crusher
super set
Seated hammer curls

Rope tricep p/d
super set
High pulley curls

Smith machine close grip bench press
super set
Smith machine drag curls


Anything different from your normal routine will work for a short period of time, it will cause a "shock" new stimilus for your muscles.

Good luck!

[Tito24]

[basil]

Derek Anthony looking jacked.

[mesmorph78]

 

[Mick33]

I like the bi suggestion
tris dips never feel them in my tris as much as chest.. also going as heavy as you can on skulls well for me wrecks the elbows

Yeah, today is my arm day too. I switch things around all the time, but no matter what, 2-3 sets of 21s are a for sure killer pump.