bicep and tricep workouts

[ZEEK]

I have a real good bicep and tricep workout.
but i was seeing if anyone wanted to share with me there
arm workouts that i might be missing.
thanks

[davie]

Well iv changed exercises up b4 but here is/was mine.
i go bak and forth supersetting bicep set with tricep set:
pushdowns/bb curls
closegrip bench/hammer curls
weighted dips/30 degree incline curls or preacher curls.

I did that for ages now im slightly diff

davie

[L.T.]

Workout 1               Sets            Reps
2 arm preacher curls         warm ups then      3x6-8, 1x8-10, 1x10-12
one arm DB preacher curls         3            6-8
one arm machine preacher curls      3            10-12
triceps pushdowns         warm ups then            1 strip set
one arm DB extension            4            8-10

Workout 2
alternate DB curls         warm ups then             2x4-6, 1x6-8, 1x8-10, 1x10-12
one arm preacher curl            3            10, 8, 6
standing barbell curl            3            10-12
close grip bench         warm ups then            5x5
reverse grip one arm pushdowns      4            12-15

Workout 3
lying triceps extension      warm ups then            3x6-8
overhead rope               3-4            10-15
one arm DB extension            3            8-10
DB concentration curls      warm ups then             1x4-6, 1x6-8, 1x8-10, 2x10-12
one arm preacher curls         3            8-10
2 arm preacher curls            2-3            8-10

Workout 4
machine preacher curls      warm ups then         3-4x4-6, 1x8-10
one arm preacher curls         3            8-10
one arm cable concentration curls      3            12-15
triceps pushdowns         warm ups then            4-5x6-10
overhead rope               3            10-15
one arm pushdown            2            12-15

[Always Sore]

the best arm workout in the world...lift heavy on back days and chest days, eat well,sleep well and make sure you squat so when your arms get bigger you do not have little pencil legs or have to wear sweats and tank tops in the summer. to many people spend to much time working on the next great bi and tri workout when really if your doing close grip benching/pressing and rowing movements and eating like a fiend your arms will grow. To many people overwork bi's and tris and wonder why they see no results.20 sets or more for your back i can see but your bi's do not need all the extra work if your working heavy(lower reps) in the back and chest.show me a guy with a great back and chest and i bet you see big guns, but guys that have only guns are tending to lack overall development. IMHO

[absent]

Best bicep workout:
3 sets heavy standing barbell curls 6-10 reps a set
3 sets heavy standing dumbbell curls 6-10 reps a set

Best tricep workout:
3 sets heavy close grip bench 6-10 reps a set
3 sets heavy tricep dips 6-10 reps a set

[JPM]

Always Sore and Absent have given the best logical advice for the training of the arms in a long time on this site. Just a thought: Throw in a few SS's (from time to time) on Absent's program and see what happens. Good Luck.

[absent]

I always give good advice, cuz I am the man.

[Eat2Grow]

Tri's,,,myself. Decline Skull Crushers.  Hard on elbows,,but killer on Tri's.

Hammer Curls Heavy to get the Peak. 

One thing.   Do tri cable extensions/pulldowns with the rope one arm at a time.
Everyone always does both arms, and the weaker one gets the lag.  One at a time makes sure both is equally worked. 

[bmacsys]

the best arm workout in the world...lift heavy on back days and chest days, eat well,sleep well and make sure you squat so when your arms get bigger you do not have little pencil legs or have to wear sweats and tank tops in the summer. to many people spend to much time working on the next great bi and tri workout when really if your doing close grip benching/pressing and rowing movements and eating like a fiend your arms will grow. To many people overwork bi's and tris and wonder why they see no results.20 sets or more for your back i can see but your bi's do not need all the extra work if your working heavy(lower reps) in the back and chest.show me a guy with a great back and chest and i bet you see big guns, but guys that have only guns are tending to lack overall development. IMHO

Ok, answer this. I agree you will get bigger overall with the movements you listed. But I have never felt the pump in my biceps or triceps doing the indirect arm work in the compound exercizes you listed as I get doing barbell curls, tricep pressdowns etc.. So I can't see how you can fully develop your arms with the approach you espouse.

[bmacsys]

Standing alternate dumbell curls for three sets, standing barbell curl for three sets, triceps rope pressdowns three sets, skullcrushers with an EZ curl bar with a few close grip presses at the end of the set for three sets. Then two sets of standing reverse curls for forearms, and two sets of barbell wrist curls for two sets. Just a few seconds rest between sets. Done twice every seven to ten days. Pretty simple routine. Not many sets but pretty intense if done at the proper pace. If you fuck around between sets forget this routine.

[bmacsys]

Best bicep workout:
3 sets heavy standing barbell curls 6-10 reps a set
3 sets heavy standing dumbbell curls 6-10 reps a set

Best tricep workout:
3 sets heavy close grip bench 6-10 reps a set
3 sets heavy tricep dips 6-10 reps a set

Thats a solid no frills routine. I like it.

[blondmusclhunk]

I always do bis with back. Ive tried other routines such as bis and tris togehter ill switch to once in awhile but the bis and back work best for me. 
Bis:
standing barbell curls 4 sets total
preacher curl 4 sets
seated dumbell curl 3 sets ligher weight

tris with chest day.
tris
i alternate between close grip bench and preacher curl 4 sets
pushdowns 3 sets
and rope pushdowns 3 sets lighter weight than regular v bar pushdowns

[MidniteRambo]

Zottman curls simultaneously hit the biceps, bracialis and bracioradialis,  Use it as a the second half of a superset after BB curls.

[pumpster]

to many people spend to much time working on the next great bi and tri workout when really if your doing close grip benching/pressing and rowing movements and eating like a fiend your arms will grow.

Complete nonsense, but a GREAT example of internet fallasies that are continually churned & repeated often enough that some start to buy it. There are precisely *no* top guys with great arms who follow this.

Ok, answer this. I agree you will get bigger overall with the movements you listed. But I have never felt the pump in my biceps or triceps doing the indirect arm work in the compound exercizes you listed as I get doing barbell curls, tricep pressdowns etc.. So I can't see how you can fully develop your arms with the approach you espouse.

Absolutely. It's common sense to some. The guys I've worked out with huge arms follow the same logic.

Best bicep workout:
3 sets heavy standing barbell curls 6-10 reps a set
3 sets heavy standing dumbbell curls 6-10 reps a set

Best tricep workout:
3 sets heavy close grip bench 6-10 reps a set
3 sets heavy tricep dips 6-10 reps a set

Standard, decent workout. If doing just 2 tri exercises those two overlap, better to do one or the other along with an extension movement. Elbow problems are not a given with extensions, if you experiment with different exercises & variations.

[Cold]

I only train biceps and triceps twice a month. My exercises concentrate on back, chest, delts, and legs. Nothing fancy. My arms seem to grow proportionally to the rest of my upper body no matter what i do, so there's no point training them all the times.

[MidniteRambo]

Congrats.  You sound like you're genetically gifted.... I'm not sure that works for the average guy.

[Always Sore]

Ok, answer this. I agree you will get bigger overall with the movements you listed. But I have never felt the pump in my biceps or triceps doing the indirect arm work in the compound exercizes you listed as I get doing barbell curls, tricep pressdowns etc.. So I can't see how you can fully develop your arms with the approach you espouse.

SORRY been on vacation. i was making a point for those who missed it about training heavy and hard on chest and back will improve the size of your arms, at no point did i say do curls/don't do curls/do pushdowns/don't do pushdowns ect i was making the the statement that for your arms its not all about what you do on bi/tri day. if you are working your back heavy the bi product should be (if your lifting correctly) is a pump in your back and in corralation your arms, same with pressing movements for the chest should be felt also in the tris. at no time should your arms get all the pump then your doing the exercise wrong.Its like a basic squat, if done correctly you get the quads and glutes to pump, but you should also feel it in the hams and lower back and calves to some extent.if you work heavy in the squats it will be a whole body improvement.if you stick with basic exercises for major muscle groups (legs/back) mid majors (chest/delts) and some strick form compound and iso work for small (bi's/tris/caves/forearms) that will show more improvement in 6 months than doing some kind of crazy bi and tri work of 20-25 sets just for bis and just for tris. bis and tris have more to do with how big your whole body is and what your weight is than other parts, when was the last time you saw a guy at 120 lbs with 22 in guns??? My main problems is people who think you can spot transform a area (similar to all the abs crap you see on tv) its all about body and bodyfat composition, you add 15 lbs of muscle to your body with a lean bodyfat everything looks bigger.