Guns

**_TaZ_** · 10-09-2001, 01:22 PM

Hello....
I have a question for you guys. I have never really had a good arm work. I get a good pump in the tri's some times, but as for the bi's, almost never.
Can anyone suggest a good arm workout for me please.
I am just started working my bi's and tri's together in the same day.

**Pete235** · 10-09-2001, 01:36 PM

- Alternate dumbell curl (seated on an incline bench)
- Standing barbell curls
- Concentration curls

8-10 reps x 3 sets

Finish off with 1 set of 21's

**dane26** · 10-09-2001, 03:26 PM

standing barbell curls 3x8-10
alternating dumbells (seated) 3x8-10
standing cable 3x8-10
concentration curls 3x8-10

**xenithon** · 10-09-2001, 04:09 PM

hi there,

i had the same problem as you so i feel ya troubles. honestly the best pump i have been getting was when i started winny, haha go figure

anyways i must agree with dane on this one, definitely barbell first cause its your main bulker. then the alternating dumbells isolate your muscles. after those two its your choice, but you'll already be pumped. one thing to look out for which i had to change to get a good pump - i use to use a lot of forearma - usually halfway through a rep my wrists curl up and forearm sorta takes over. when i'm done my forearm feels pumped to death and biceps very little. try go lighter weight and keep your wrist as extended away from you bicep as possible in order to cut forearm out and hit biceps only.

hope it helps

**Billy Boy** · 10-10-2001, 03:20 AM

I do

EZ bar curls
Seated Curls
Concentration curls.

I always get good pumps but they never ever grow and I just can,t get them any bigger.They have good shape ,definition but the little buggers won,t grow.I have changed the routine around so much and have trained them so hard it physically hurts to move them the next day and I have tried training them once,twice a week but no growth.Any ideas guys?

**dumbells101** · 10-10-2001, 05:20 AM

Try this. After you finish your barbell curls, perform dumbell preacher curls one arm at a time for three sets without resting between arms and each to failure. Tell me if you don't get a pump from that. Use a full range on the preachers and stretch them well at the bottom.

**$uperman** · 10-12-2001, 12:27 AM

Taz , Try this .... set up the bench as incline except lay on it face down with leg out and sligtly bent. Try to get comfortable, using dumbells pick a weight you feel you can do for high reps , let your arms hang down at the sides and do alternating dumbell curls. do two sets of twenty , take a rest , grab some lighter ones and just burn the piss out of em. I usally do this at the end of my arm work out. I get a great pump everytime. Its a different angle so your arms are not use to this angle so it should do good. good luck pawnta

peace

**dumbells101** · 10-12-2001, 05:41 AM

Yeah I too like those various concentration curls!

**ravaz** · 10-12-2001, 08:50 AM

This is what I do and they have been growing fast.

Standing Barbell Curls
1st set 10 reps
2nd set 8 reps
3rd set 6 reps

Seated Preacher Curls (full range)
1st set 8 reps
2nd set 6 reps

Then I do these again but only come up half way and hold for 2 seconds, it really burns.
1st set 8-10 reps
2nd set 6-8 reps

Standing cable curls
1st set 10 reps
2nd set 8 reps
3rd set 6 reps

Alternate dumbell curl seated on incline bench
1st set 8 reps
2nd set 6 reps

I swear that will burn the shit out of your arms.
Mine wouldn't grow until I did these, I work my arms out twice a week, I do alternate with other excersises but I showed my friend these 2 months ago and he loves doing these now. Sometimes I do seated preacher curls with cables, that works well for me.