Arm Day

[mesmorph78]

Working arms in an hour.

Throw out some arm workouts

[SquatsRule]

Incline dumbell curls 3 sets
barbell preacher curls 3 sets
barbell curls 3 sets
dumbell hammer curls 2 sets

overhead triceps cable 3 sets
dips 3 sets
triceps pushdowns 3 sets

[Danjo]

Just stay away from any Dan Hill arm routines and you should be good to go..

[mesmorph78]

Incline dumbell curls 3 sets
barbell preacher curls 3 sets
barbell curls 3 sets
dumbell hammer curls 2 sets

overhead triceps cable 3 sets
dips 3 sets
triceps pushdowns 3 sets

more bis than tris....
and dips is compound.. hits a lot of chest and delts.... nt an exclusive tricep excersise
you have better bis or tris

i will do incline curls though havent done those in a long time

[mesmorph78]

Just stay away from any Dan Hill arm routines and you should be good to go..

his arms arent that bad in person.....
but for a pro

[SquatsRule]

more bis than tris....
and dips is compound.. hits a lot of chest and delts.... nt an exclusive tricep excersise
you have better bis or tris

i will do incline curls though havent done those in a long time

I try to stay upright on dips to hit mostly triceps. I like them. The hammers are for brachialis.

[DroppingPlates]

The following supersets

Skull crushers & seated DB reverse curls
Standing overhead rope extentions & machine preacher curls
BB wrist curls & DB wrist curls, palms down

[mesmorph78]

I try to stay upright on dips to hit mostly triceps. I like them. The hammers are for brachialis.

hammers hit bis too....
no matter how upright i stay dips still hit delts and chest....

[njflex]

i do them on back day so they get pumped a bit more due to back
bi's
curl bar curls reps 12,10,8-10
alt db curls reps 8-12 3 sets alt reps sometimes 1 arm at a time then a few reps both together then back to single arm
scott curl machine 3x
sometimes rope curls from bottom and stop rep at waist area.

[irishdave]

Arms day for me too. My guns around 18" pumped but my forearms are really shit. If I up my gh to 40iu a day will my forearms grow!!??

In all seriousness, there's no real way to make your forearms bigger or surely Branch would have figured it out I guess.

[Man of Steel]

Take heavy weights and curl and extend them repeatedly until arms are big.

[mesmorph78]

Take heavy weights and curl and extend them repeatedly until arms are big.

 

[haider]

Start out with squats for testoaterone release.

Then 10 sets of 10 upright rows 400-500 pounds.

Dont forget the gaykic immediately post workout followed by a hearty meal of jamaica chicken curry. Seriously i had jamaican food once and it was fucking amazing

[mesmorph78]

Start out with squats for testoaterone release.

Then 10 sets of 10 upright rows 400-500 pounds.

Dont forget the gaykic immediately post workout followed by a hearty meal of jamaica chicken curry. Seriously i had jamaican food once and it was fucking amazing

Im having some now as we speak

[haider]

Im having some now as we speak

Nice  im not used to non-desi cuisine being spicy so i ordered my chicken curry HOT. I was in fucking tears 30 sec on from when i started to when i finished my meal  Havent gulped down that much water while eating ever   

[deadz]

ez curl 3 sets
alt db curl 3 sets
one are precher 3 sets
rope hammer curls 3 sets
simple and basic IS the best for BB.

[mesmorph78]

Nice  im not used to non-desi cuisine being spicy so i ordered my chicken curry HOT. I was in fucking tears 30 sec on from when i started to when i finished my meal  Havent gulped down that much water while eating ever   

ha ha ha... man im used to it dont find curry chicken hot at all, go for authentic jerk next time or as close as you can get to authentic... damn nice

[mesmorph78]

ez curl 3 sets
alt db curl 3 sets
one are precher 3 sets
rope hammer curls 3 sets
simple and basic IS the best for BB.

funny how when you say arm people automatically think biceps.....

what about Tris ??

[deadz]

funny how when you say arm people automatically think biceps.....

what about Tris ??

Separate day worked with shoulders.

Simple and basic:
CG bench
Pushdown
Overhead rope
One arm pushdown

[mesmorph78]

Separate day worked with shoulders.

Simple and basic:
CG bench
Pushdown
Overhead rope
One arm pushdown

no skulls?

[Parker]

If supersetting bis and tris:
Every other week barbell curls or 21
Tricep rope pulldowns

Preacher curls, skull crushers (may alternate with machine preacher and machine tricep extension)

Concentration curls, dips (bench or dip bar)

[deadz]

no skulls?

Nah, i've done them in the past. I've been training consistently going on 18 years. I stick to what is comfortable for my joints and what I feel the most. At 6' 238 currently, I just want to stay injury free. My elbows give me problems with certain exercises, tendonitis, so im cautious about performing certain movements. Overhead db presses wreck my elbows.

[NarcissisticDeity]

Nah, i've done them in the past. I've been training consistently going on 18 years. I stick to what is comfortable for my joints and what I feel the most. At 6' 238 currently, I just want to stay injury free. My elbows give me problems with certain exercises, tendonitis, so im cautious about performing certain movements. Overhead db presses wreck my elbows.

Smart man

[Parker]

Nah, i've done them in the past. I've been training consistently going on 18 years. I stick to what is comfortable for my joints and what I feel the most. At 6' 238 currently, I just want to stay injury free. My elbows give me problems with certain exercises, tendonitis, so im cautious about performing certain movements. Overhead db presses wreck my elbows.

Have you tried Phil's "version"?
Bench is angled, and he does them with a dumbbell...unfortunately I cannot post it, but I posted it before.

[nzmusclemonster]

Mesomorphs arm workout... site injections