Need bicep and tricep training right now...leave it

[MjDub724]

Arms day.
Hit
Me
Wit a hardcore routine!

[Toefl101]

Heres mine give it a try if you like, Its been working for me.

Biceps:

Barbell Curls, 4 sets - Warm up then start your sets make sure to use good form do a weight you can do from 6 to 12 reps, I add weight after 2 sets.
Reverse Barbell Curls 3 sets - Keep good form you will not be able to do the same weigh as regular barbell curls but same principle 6 to 12 reps per set.
Alternating Seated Dumbbell Curls 3 sets - Good form alternating for 20 reps, 10 per arm.
Alternating Seated Hammer Curls 2 sets- Same as above.

Triceps:

Close Grip Bench Press 4 sets - Warm up then start your sets add weight but keep good form 6 to 12 reps, I add weight almost every set.
Skull Crushers 3 sets - Do a decent weight 6 to 12 reps.
One armed overhead dumbbell extensions 3 sets - Dont go heavy on this do weight from 8 to 15 reps then switch arms.
Tricep Kickbacks or Diamond Push ups 2 sets - I mix it up but dont go heavy on the kickbacks (8 - 12 reps) it will mess up your joints or do the diamond push ups to failure for 2 sets.


Total Number Of Sets: 24 it is alot but look at it as 12 sets per muscle group
Rest Between Sets: 60 seconds, Keep it intense
Rest Between Exercises: Thats up to you I do about 2 min.


This has been working for my my bi's and tri's have gotten bigger and are really pop-in.

[MjDub724]

Nice thats almost exacty my routine lol

[Toefl101]

Its a good routine stick with it.

[bob87]

I like preacher curs they burn your bis

[MjDub724]

Yea i incorporates them tday

[DanB]

close grip chin ups,
weighted dips (not leaning forward)
preacher dumbell curl with forced reps and dropset

[MjDub724]

Nice