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  1. #1
    liztic is offline Junior Member
    Join Date
    Oct 2001

    Unhappy arm workout help

    hey, i'm wondering if anyone can share a successful arm workout with me. it's the hardest area for me to add bulk. thanks in advance

  2. #2
    BlocRoc's Avatar
    BlocRoc is offline Member
    Join Date
    Mar 2003
    Same here

    What worked for me was a combination of:
    Preacher curls
    Incline bench dumbbell curl

    super sets curls....e.g. With a machine i use a curl bar (the one that is angled and not straight) and do 3 sets of the following with a small break between set:
    REALLY WIDE grip curls 8 reps
    medium grip curls 8 reps
    REALLY NARROW grip curls 8 reps

    What I've noticed is that this combination (wide, narrow, medium) hits the biceps from all the angles that give it size,

    For the tricep:

    tricep press to isolate the muscle (dont use too much weight as you'll end up using your shoulders and back

    SKULL CRUSHERS - My favorite and it works best for me
    dumbbell kick backs (really watch the form and go SLOWWWWWW!)
    decline bench NARROW grip barbell press (This is awesome as well!)

    Hope this helps, It worked for me as I have the same problem with arms.

    Mix and match these excercises on arm days, and you should see some results, as I did!

    Last edited by BlocRoc; 04-05-2003 at 02:02 PM.

  3. #3
    15yroldbbuilder is offline New Member
    Join Date
    Apr 2003
    North America
    This is what i do...(using 20pound dumbell)


    Dumbell Curls (while standing, do 20 reps, 10 each arm.)
    Concentration Curl (while sitting, do 3sets of 8-10 reps.)
    Hammer Curls(this focuses more on your foream though, 3sets of 12)


    Tricep Extension(best tricep exercise IMO)(4sets of 12, or more.)
    One Arm Tricep Extension(3sets of 12)
    Dumbell Kickback(3sets of 12)

  4. #4
    solidj55 is offline Member
    Join Date
    Jul 2002
    Well everyone is different. For me if I do too much isolation work for my arms all my upper body exercises tend to go down due to overtraining. What made my arms the biggest was from compound movements. My triceps exploded when I started doing, heavy benches, heavy closegrip presses(flat/incline), heavy dips, etc. My biceps exploded from doing weighted pullups, heavy rows, deadlifts, and heavy standing straight bar curls or heavy dumbell preacher curls. Now some people are gifted and able to do these arm workouts that call for 2-3 exercises for bis and tris with good results. If your one of those guys I am jealous and I hate you lol, I wish I could do them.

  5. #5
    AndroholiK's Avatar
    AndroholiK is offline Junior Member
    Join Date
    Mar 2003
    Santa Monica
    This is what i do and ive gotten good results from it.
    • Hammer Curls: 3 sets x 8 reps
    • Preacher Curls/EZ curl bar: 3 sets x 8 reps
    • Straight Bar Curls: 3 sets x 8 reps
    • 2 sets of weighted pullups till failure

    every month i switch the order i do em in and throw in a different exercise like conctration curls or something else.

    • Barbell Skull Crushers: 3 sets x 8 reps
    • Pushdowns: 3 sets x 8 reps
    • Close Grip Bench: 3 x 8
    • 2/3 sets dips
    I do sets of dips rite after pushdowns real fast like a super set, leaves me triceps real sore.

    Do the straigtbar and and the ez curl bar super slow and squeeze like crazy at top. I think working on a perfect form in stead of real heavy weight will make the arms grow more.
    Last edited by AndroholiK; 04-05-2003 at 04:39 PM.

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