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This is my bicep and tricep workout,
Biceps:
Seated preacher curls using EZ bar 10-8-6
Single dumbell curls 10-8-6
Standing STRAIGHT BARBELL curls
Triceps:
Dips 10-10-8
Overhead raises using oval bar 10-8-8
Pushdowns 10-8-6
Is this a very good basic workout to put mass on my arms??
Dave
Dave, I take it that you pyramid the weight? Bi workout looks good. For the tri's weighted dips are great as well as the french curls...............have you tried skull crushers?.........with dumbbells? I think I get a lot out of them. I've been trying to rebuild my right tri (had surgery on my neck about 5 months ago) and they seem to be doing the trick for me.Quote:
Originally Posted by bigdave91
Yes. after each set i increase the weight and lower the reps.
So you would leave both the bis and tri workout as they are except you would swap french curls for scull crushers??
Also i think i know what you mean by skull crushers but could you explain the excercise so im sure?
Dave
bump
I think in your bicep work out you need some hammer curls in there! You should sub them for your DB curls b/c its the same movement as your curl bar. Also in your tricep work out you need some skull crushers and close grip bench!
Just my 2 cent man.
The main thing I would suggest here is not to do the same thing every workout. I very rarely do the same exercises for a body part as I did the last time. That being said, for tris I love a mix of weighted dips, overhead tricep extensions, heavy pulldowns, and my favorite...close grip bench press.
-moto
This is a good basic bi/tri workout..........but in my opinion if u wanna put mass on your tris then I would do close-grip bench press, lying tricep ext., and weighted dips.....at least one of these every workout........for bis I would do preacher curls, barbell curls, heavy alt. dumbell curls, incline dumbell curls, ez-bar curls........use two of these each workout........like said before don't do the same routine each week.......mix it up to shock the muscle.Quote:
Originally Posted by bigdave91
How are you doing them. All bi's then all tri's ? Supersets ? Bi's one day, Tri's another ?
I do it Shoulders Biceps on one day and chest triceps on another.
Dave
I do them both on the same day.....Got a good tip from warrior about supersetting tris with bis.......Do 1 set for tris followed immediately by 1 set of Bi's.....awesome pump combine the both of them for one workout like I just said and tell me how you liked it... :D
just keep switching it up!
keep switichng the routines and reps. I recently did a workout someone gave me for eight weeks...every third week you switch...I will tell you I would get great pumps and I did increase my arm size.
IMHO I would switch up the workout routines every third week.
This thread is exactly what I needed. I've been trying to come up with a new workout split. Contemplating on when to work arms, came up with the following routine:
Mon-Chest/abs
Tue-Back
Wed-Legs/abs
Thur-Bi's/Tri's
Fri-Delts/abs
Sat-Rest
Sun-Rest
GTX....I am like Mass and love working my tris and bis on the same day...you get an all around kick ass pumps that make the arms feel swole all day.
As far as yout routine...I think it looks good. You are giving ampel amount of rest for each body part....I think 5 day one body part per week workouts are the best...IMO..
That is awsome to hear........I just implemented that split this last Monday, I can't wait til arm day. I'm getting more vascular now because of the cut I've been on and working bi's and tri's on the same time should get the hoses poppin out all over the arm for sure. Now thinkin about it, I'm even more excited to have this split when I start my cycle..............wooooooohooooooo :D
I always start my bicep workout with straight bar curls. They are the BEST mass builder. They are a must in my workout.
Also, I dont think you should do shoulders/biceps and chest/triceps. Work the triceps with the shoulders and move the biceps to back day. Have chest on its own. That way your secondary muscles are getting hit directly the same day they are used as secondary muscles. Just a thought.
jonnie5
Yes like Mass I do bis/tris superset together............I do bis one set then tris......the reason is my bis are smaller and weaker than my tris so I hit bis to start off the superset.....gotta love how the whole upper arm being pumped full of blood looks and fills.Quote:
Originally Posted by mass junkie
Bump the weight up after each set with less reps. You might wanna try close grip bench as well, it'll set your tris and chest on fire.
I love the seated incline dumbell curls. Hammer Curls are great. Also seated rope curls from a low pulley are great as a finisher.
Weighted dips are a must and I love seated dumbell extensions.
are you unable to workout on weekends or unwilling? cause legs after back :no: and tris before delts.. :no:Quote:
Originally Posted by gtxben