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  1. #1
    dern180 is offline Member
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    Need some real good arm workouts

    I need to see some size in my arm. My bi's and tri are not too small but they sure need to get bigger. I'm on a cycle right now seeing results in everything but my arms. It has to be my workouts. Any help would be great.

  2. #2
    Tapout's Avatar
    Tapout is offline Senior Member
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    Feb 2002
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    tris are the biggest part of arms of you want arm size hit tris hard
    dont do too many sets instead hit each set heavy and each rep like its the last
    for tris size try
    floor presses(like a bench press but lying on floor with a close grip take bar down till elbows rest on floor pause then press up and squeeze hard at top)
    nosebreakers
    pushdowns-do different grips--rope,straight bar,curve bar,ect.
    dips---machine,regular or with feet and hands on bench and with dips use additional weight

    for biceps
    standing bar curls leaning slightly forward which takes shoulders out of it
    preacher curls
    machine curls
    and my favorite concentration curls

    do arms 1 x per week and 6-8 total sets(counting warm ups) per muscle group---so 12 to 16 total sets for arms( i actually do 4-6 sets max for each muscle group--bis 4-6 sets ,tri 4-6 sets for a total of 8-12 sets for arms)

  3. #3
    Join Date
    Jun 2002
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    43
    try super setting

    barbell curls 5sets 6-8reps
    with
    pressdowns 5sets 6-8reps

    seated db curls 4sets 6-8reps
    with
    over head chambered bar extensions 4sets 6-8reps

    preacher curls 3sets 8-10reps
    with
    french presses 3sets 8-10reps

    try this

  4. #4
    Join Date
    Jun 2002
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    West Coast
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    Tapout, I'm glad you mentioned the floor presses, those are a very good exercise for added size to the tris!

  5. #5
    palme's Avatar
    palme is offline Rosie Member
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    Mar 2002
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    Sweden
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    I always super set my arms!

    4 exercises for triceps and 3 for biceps.

  6. #6
    dern180 is offline Member
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    Thank for the replies....I going to try what u guys said. I hope I see some results.

  7. #7
    dern180 is offline Member
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    I did arms today and tryed the preacher curl and like it alot. It now my new workout every time I do bi's.

  8. #8
    trimunex's Avatar
    trimunex is offline Senior Member
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    Jul 2002
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    SoCal
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    I agree with the other fellas, standing barbell curls are best for gaining mass in bi's. And do a couple extra sets for tri's, they take up 2/3's of your upper arm and they can handle a couple extra sets.
    9

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