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  1. #1
    AFGym7 is offline New Member
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    arm routine critique

    Do most of you have a separate arm day or do you just incorporate tri's with chest and bi's with back...and if you do have an arm day what do you guys think of this routine?

    close grip bench, 4 sets 8-10 reps

    incline bench alternating dumbell curls, 3 sets 8-10 reps

    skull crushers 3 sets 10 reps

    standing hammer dumbell curls, 3 sets 12 reps

    tricep rope pushdowns 3 sets of 12 reps

    one armed conc preacher dumbell curls 3 sets 10 reps

    also, do you guys alternate bi and tri's throughout your arm workout?

  2. #2
    Cmore's Avatar
    Cmore is offline Associate Member
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    I workout my entire upper body in the same workout and do that workout twice a week. I'm one of the few, though. I always try to superset push/pull exercises. Seems to work well. Like curls/tricep extensions, flyes/bent over lats, etc... What exercises do you do for your back or is it in a separate workout?

  3. #3
    AFGym7 is offline New Member
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    anybody else?

  4. #4
    RJstrong's Avatar
    RJstrong is offline Senior Member
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    the only thing that stays the same on my arm day: starting with some form of close grip bench and finishing with some variation of reverse curls. Total exercises usually stay at 3 for each. I like at least one exercise (for each muscle) to be an isolation style movement. reps and sets are always by feel, after close grips it's all about getting the best pump possible!

  5. #5
    chest6's Avatar
    chest6 is offline Banned
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    I work tris with chest and bis with back, they seem to work very well. I'll do about 12 sets of chest and then move to about 8 sets or so of triceps. Same with back and bis. chest day ill do bench, incline (alternating with decline) and db bench (alternating with flies) all 4 sets and then tricep pushdowns or overhead press, skull crushers and close grip bench. Back I will do 3 of these 5...pullups, lat pulls, bent over rows, deadlifts or reverse flies(besides deadlifts I do these every week. For biceps I do straight bar curls, preacher and hammer curls.

  6. #6
    AFGym7 is offline New Member
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    cool, thanks guys

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