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  1. #1
    AbsolutelyLethal's Avatar
    AbsolutelyLethal is offline Associate Member
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    I need a new routine for Arms...Help me!

    Ive got a 5 day split going on right now. M-Shoulders/Traps, W-Back, F-Legs, Sa-Chest, Su-Arms.

    Ive been working out for about 4 years but never focused on arms. The first few years I would do Tri's on Chest day but never really did Bi's beyond an exercise of straight bar curls. This last year I have split my workout to have an arm day but never really did it. Maybe every other weekend I did it. I want to get serious about it because my lifts have gotten as strong as they will get with out stronger support muscles. I think I have added maybe 20 lbs to my straight bar curls so that I can do 80-90 X 10 now fresh and maybe 5 lbs a side to preacher curls up to 30 lbs a side since I started working out.

    Right now my arm workout consists of doing 4 bi and 4 tri exercises alternating muscle groups. For Tri's I do Skull Crushers(French press), Dumbbell tricep extension, Some sort of cable work (straight/bent pushdown, one hand extensions, rope, etc), and Tricep kickback. For Bi's I do Preacher, Straigh bar or Db Curls, Seated or Standing hammer curls, Cable work for Bi's.

    I want something that can get me more defined at least but I want strength too. I dont have "small arms", I have 16" arms, but more size is a plus too. Throw me a frickin bone.

  2. #2
    BIG TEXAN's Avatar
    BIG TEXAN is offline Respected Member
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    Try this
    for triceps do 4 sets each
    close grip bench
    overhead extension dumbell
    v-bar extension
    single arm extension (looks like doing a curl but extending)

    bi's
    4 sets each
    long straight bar curls
    single arm preacher curl
    hammer curls
    seated incline curls

  3. #3
    AbsolutelyLethal's Avatar
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    Sounds good. BTW Im already doing dips on Chest day. Is it okay to hit Arms the day after Chest day?

  4. #4
    BIG TEXAN's Avatar
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    It could hurt you in terms of growth, but everybodies different. I do arms the day after chest and I get pretty good results. If need be just do 3 exercises for tri's. My routine is as follows
    day1 back
    day2 shoulders
    day3 rest
    day4 legs
    day5 chest
    day6 arms
    day7 rest

  5. #5
    AbsolutelyLethal's Avatar
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    How do you recommend I split my workout? Due to my schedule I can only work out M,W,F,Sa,Su. How would you fill it by muscle group. Sunday is my day that is flaky b/c my workout partner rarely wants to workout then so thats why I placed arms there b/c i dont need spots.

  6. #6
    BIG TEXAN's Avatar
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    Try it like me sort of,
    Mon- back
    Wed- shoulders
    Fri- legs
    Sat- chest
    Sun- arms
    This should be ok, it's really up to you. I mean you know your body better than anyone.

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