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Thread: Arms

  1. #1
    luke14 is offline New Member
    Join Date
    Jul 2016
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    Arms

    Sir, I just started to do tri nd bi the same day. but the fact is that I am not getting enough from it. I mean before when I was doing tri and bi in difderent days, I got too much sore. But after starting on the same day, it got down. just like today.

    today my arm workout is :-
    tri frst.
    1) dips 3*5-8 reps
    2) weighted push ups 3*5-8 reps
    3) skull crusher 3*5-8
    4) back off sets of dumbbell extention 2 sets.
    Bi :-
    1) barbel curl 4*5-12
    2) close grip barbel curl 3*5-12
    3) back off sets of dumbbell supination curls.

  2. #2
    73rr's Avatar
    73rr is offline Knowledgeable Member
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    May 2015
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    How long inbetween sets? Are your dips weighted as well?

  3. #3
    luke14 is offline New Member
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    Quote Originally Posted by 73rr View Post
    How long inbetween sets? Are your dips weighted as well?
    it's about 30 to 60 sec between sets, and yes..the dips are weighted at a level that I get fatigued at about 5-8 reps.

  4. #4
    KINGKONG's Avatar
    KINGKONG is offline Knowledgeable Member
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    Not a big fan of your routine bud..try this
    Bi's
    Standing barbell curls 3 sets really concentrate on good form untill you cannot then cheat a lil
    Incline curls : sets
    Concentration curls 3 sets
    Cable curls 4 sets
    Triceps
    Skull crushers 3 sets
    Close grip bench 3 sets
    Cable pushdowns
    Try to do forced reps or drop sets on last set of every excercise first set keep reps at 15-20 then try for 6-8 on the next few go for a min in between sets ..this is not the end all workout routine change up every few months..just food for thought bro wish you best of luck

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