Arm Day, need some ideas

[Danger]

I just switched to a new split and I am having some trouble deciding what to do on arm day. Its been a long time since I have devoted an entire day just to arms, but they have become a bit of a weak point so I'm looking to really add some size now.

Here is what I have so far...

DB Alt-Curl (standing)
Reverse Curl (ez-curl bar)
Preacher Curl (ez-curl bar, plate loaded)

DB Overhead Extension (standing)
CGBP (ez-curl bar, plate loaded)
Cable Press down (rope handle)

I will mention that I cant really do anything that involves wrist rotation since it causes a lot of pain, who would have thought that years of jackhammering 10+ hours a day would **** up your wrists lol.

Any and all suggestions/ideas are appreciated.

[ubcpower]

Do tri's before bi's

[marino]

For triceps i find that weighted dips are my fave and to finish biceps 21's at the end

[7digits]

For triceps i find that weighted dips are my fave and to finish biceps 21's at the end

Just what I was going to say.

[Adonis13]

wheres barbell curl?

[Sean]

21's!!

[VIPpits]

I hate to jump on a band wagon but 21's would be a good Idea maybe supersets with cables go low for the Bi's and then go high for the tris

[Danger]

Well heres what I have so far...

Cable Press down (rope handle) 5x10-12
CGBP (ez-curl bar, plate loaded) 4x8-10
DB Overhead Extension (standing) 3x8-10

DB Alt-Curl (standing) 4x8
Reverse Curl (ez-curl bar) 3x20
BB 21's (ez-curl bar) 3x21's

I also like dips, but with all the other pressing movements I do all week its just too much for my shoulders.

Also thinking I might do the GCBP in the smith machine since doing the clean to get the ez-curl bar into position sucks now that I am doing 2 plates per side; the problem is the curve on the ez-curl bar causes no wrist issues but using an olympic bar really ****s them up, any suggestions?

[Danger]

Man that workout sucked lol, the Bicept stuff is fine really glad I added the 21's for the awesome pump at the end tho I did end up replacing the Reverse curl with a pinwheel curl might do a straight bar cable curl next week since 2 DB curl exercises is kinda lame.

The Tricept plan was a complete waste of time, the smith machine sucks for CGBP and I extensions feel awkard as hell no matter what I do so i've come up with a new plan.

Dip 4x8-10 w/ bodyweight
Cable Press down 5x15-20
Reverse cable press down 5x15-20 single arm
CGBP 4x10-12 w/ plate loaded ez-curl bar

I played around with a few things today since it was leg day and I think the reverse press down is my new best friend might do them alternating with the 2 arm pressdown. And really nothing beats the CGBP as far as tricepts go so im just gonna have to deal with the marks it leaves on my abs when I sit up I guess.

Also it seems like my arms just love the higher rep ranges which is odd since every other body part seems to respond best to the 6-8 rep range.

Measured the arms today first thing in the morning and they are both 16" which is pretty sad considering I weigh in at 210-15 first thing in the morning. Sorry for the long as post I am just really frustrated with my arm development and I dont really know what to do about it just yet.

[BritishColumbian]

I do dips on chest day? is this wrong?

[Danger]

Not if you are doing them as a chest exercise instead of as tricept exercise, almost any pressing movement can have the grip altered to affect either chest or tricept more.

[rated_rko]

depends if u angle urself on the dips...more angle more chest....straughter...tricep isolation

[L3]

ANIMAL CURLS!!!!!

get a flat bench, put it infront of a high pully, with a straight bar

lay down, get the angle so its a straight line from your shoulders to your wrists to the cable

start curling towards your face
FEEEEEEEEEEEEL THE BURN
:D

[PJD]

There are definately tons of potential arm routines in which you could perform......All of which could potentially target different parts of the tri and bi heads.....

I think the basics for bi's is a good start in order to bring some size into your biceps....Things like standing barbell, and i would also say dumbell full supination/rotation (but that's out for you), DB incline bench curls......then isolate them at the end with a machine or preacher curl with dumbells/ez bar.....Then from this general routine you can vary the exercises to keep your bi's apdating and growing....

Same for Tri's....U can get a great shock by putting alot of force on them with narrow grip bench press......then shifting to an ez bar overhead press (incline/flat bench)......This will really stretch them out....then from here focus on cable pressing with different bars to target different areas of the head....

Have fun.....Chase the pump and I hope this gives you some ideas!

[Bowlcut]

How long are your arms?
If normal why not use 4 board CG bench press.
Try doing preacher curls the opposite direction on the bench. Ie. Remove the seat and curl where the seat used to be. You arms are then perpendicular to the ground and you will find this movement tough.

[Danger]

Arm length is a bit of a family problem, none of the guys in my family can wear long sleeves because its impossible to find shirts that fit.

I dont board press because I usally dont have anyone to hold the boards, any tips for elbow position on preacher curls my elbows always seem to flare as I lift and they shift alot on pad no matter how much i try to avoid it.

PJD any tips for cable curls where my wrists wont have to rotate? It seems like its worse on cable exercises than with DBs or the Ez curl bar.

[PJD]

With cables you can use a cambered bar .......and just curl as if you were doing a barbell curl.......or you could do a standing one arm curl with the cables......face one shoulder towards the cable and cable inwards across your body up to your chest and squeeze (place the height of the cable on the lowest setting)....or you could do a double bicep curl ......standing inbetween both of the cables (have the cables on the highest setting) and curl in as if you were going to do a double bi front pose.... The last two excercise i would only use as secondary excercises to your bread and butter of bicep excercises...They isolate more than anything and I often just use them to at the end of workouts combined with a superset to feel the muscle really contract!

I hope this makes sense ....let me know!

[Danger]

Well I think I have Tri's down now,

Dips 4x10
Cable Press Down 5x12
Reverse single arm pressdown 5x10-12
CGBP 4x10-12

I was playing around with the cables today since I have never done much bicept work with cables and honestly I really like it, its really easy to keep the tension steady and right on the bicept and its harder to use body english which I like.

The cambered bar was in use so I just used a straight bar which worked fine, a little wrist discomfort but not that bad really liked these right after doing my Alt DB curls. And for my last exercise I came back to the cables and did a neutral grip curl with the V-Rope for 3 sets of 20-25 reps which gave an awesome pump.

Might go with:

Alt-DB curl (standing) 4x8-10
Cable BB Curl 4x12-15
Alt-Pinwheel curl 3x8-10
BB 21's 3x

It still annoying that I cant use anything over the 50's on any of my DB curls seems like I have been curling those forever now.

[sneakyfingers]

Try wide grip press downs. My personal fave. Really hits the medial head. I would also throw in one arm excercises toward the end. Not only does it make sure youre not using one arm more than the other, but it provides a killer pump. Try overhead dumbell extensions, kickbacks, etc.


I do dips on chest day? is this wrong?

That's when I do my dips too. If you lean forward a little more it will put emphasis on your chest. I cannot do them with triceps because my sternum feels like it will snap. I need a warm chest. Speaking of, I'm gonna go back to bed and get one of those now ;)

[rated_rko]

my arms r the most lagging part in my body

[Iwant2Grow]

Sorry for the noob question but whats

CGBP

[O-Train]

Close Grip Bench Press

[Iwant2Grow]

Thanks Hurley

[Drummer]

I do dips on chest day? is this wrong?

no, many ppl do. Close grip body straight up is for tri's. Wide grip leaning in is for more chest. Im up to 120lb+body and it has worked well for me.

[Dozer1980]

ok another noob question never done 21's explain?

[O-Train]

ok another noob question never done 21's explain?

21's are also called 777 or triple 7's. It's a barbell bicep curl where you do 7 reps in the lower range of motion (up to 90 degree elbow bend), then 7 reps upper range and then 7 full reps.

[Drummer]

21's are also called 777 or triple 7's. It's a barbell bicep curl where you do 7 reps in the lower range of motion (up to 90 degree elbow bend), then 7 reps upper range and then 7 full reps.

and they hurt ;)

D~

[sdonnell]

he put the 21's at the end of his arms workout, and everyone says bb curl is the best. I find that when doing 21's at the end, the weight i use is significantly lower and its just a struggle...is that a good thing to burn myself out and the point of it, or should i move them up in the workout

[sneakyfingers]

Another variation you could do is grab like a 50lb barbell and with your workout partner, alternate counting up to 20 reps. So for example, you do one rep, hand it over, then he does two. He will pass it back and you do three, then back and he does 4. It starts slow, but by the time you're getting up to the higher numbers, its killer. Oh, did i mention you have to count back down? Try it near the end of your arm workout. I almost threw up

[Danger]

Love the 21's at the end, get an awsome pump at the end of the workout the last set usally ends a few reps short tho lol.

Another good combo I have found messing around is 20 rep BB curl, followed by 20 rep Revese BB curl usally do about half the weight for the reverse.

Also found an awesome Hammer strength machine at one of the gyms I goto, its a plate loaded seated Dip which is nice for tricepts since you dont need to worry about how your torso is positioned and it has a really nice ROM.

[giannos]

Another variation you could do is grab like a 50lb barbell and with your workout partner, alternate counting up to 20 reps. So for example, you do one rep, hand it over, then he does two. He will pass it back and you do three, then back and he does 4. It starts slow, but by the time you're getting up to the higher numbers, its killer. Oh, did i mention you have to count back down? Try it near the end of your arm workout. I almost threw up

Love this exercise. I call them Russian's ( not sure if that's the right name ) but **** they are killer !!!!