My workouts change every time I walk into the gym. The movements, the order in which I do them, everything. For arms, I always like to do a compound staple followed by some "sculpting" type exercises and I super-set bis/tris. The workouts are fast and intense. I occasionally implement negatives and drop-sets but usually just go through the motions and I've never seen a lack of results. Still, it's starting to get stale and I don't look forward to it as much as I used to. I'm looking to add some creative exercises, maybe even ones you guys have "invented" - I know I've made up a few, lol.
As of right now, my main movements for biceps that I'll rotate are:
- wide-grip straight bar curls - almost FRM but not quite all the way down to maintain tension. Last set is usually just two reps with a very heavy bar - the first being a slow controlled "up" with a long negative, the second, I have to cheat to get it back up and follow with a long negative.
- EZ bar preacher curls - almost FRM, no lockout at the bottom. Solid form, preacher tucked into armpits
- Standing DB curls. I come up wide, hold at the top for 2 seconds, go down slow over another 2-3 and repeat. I used to do alternating arm DB curls but replaced with these as I don't like the idea of a rest period while alternating.
For triceps I'll rotate:
- Overhead DB or steep EZ bar extension, two-hands. I'm always conflicted as to how wide I should let my elbows come out. I try to keep them tucked in pretty tight, otherwise I find the outer portion of my upper arm is left out.
- EZ bar Skullcrushers on a variation of angles - nice, slow negative phase over 2-3 seconds. Also try to keep those elbows in pretty tight.
- Weighted dips. Slow negative phase, upward explosion. Try to keep chest parallel to avoid chest involvement.
For my bicep routine I also include a peak specific movement (bent over concentration curls, standing cable curls) and a hammer curl (cable rope with negatives, DB wide, DB close, DB on incline bench elbows dangling).
For triceps, I'll include 3 other movements as I find them hard to overtrain. A pressdown (usually kneeling with cable rope - good form all the way out to my sides) A reverse grip (usually reverse close-grip Bench or one arm reverse-grip press downs or kickbacks). and A close-grip bench which is pretty standard or a close-grip pushup on a medicine ball with my feel elevated. I know many guys choose close-grip bench as a main staple but it doesn't work me over as well as skullcrushers/overhead presses.
Anyway - if you've read this far you have an idea of what I'm doing and what I should be doing based on what you're doing! Let's hear it.
Again, I'm not looking for a completely revamped routine - my arms have developed well as compared to the rest of me - just looking for some fresh material.
