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meera · 03-03-2006, 09:46 PM

I train my whole arm all in one session. A friend gave me his "Armageddon" routine and it has impressed me to say the least. Here it part of this routine:

Triceps - Lying triceps extensions
* 2 sets x 20
3 sets x 12, 10, 8

Biceps - BB curls
* 1 set x 20
3 sets x 10, 8, 6

Triceps - Press downs
3 sets x 12, 10, 8

Biceps - DB concentration curls
3 sets x 10, 8, 6

Triceps - Overhead BB extensions
3 sets x 12, 10, 8

Brachialis - Hammer curls
3 sets x 12, 10, 8

Forearms - Wrist curls
3 sets x 12
* Superset with ….
Reverse wrist curls
3 sets x 12

Best wishes my friend.

03-03-2006, 09:46 PM	#6 (permalink)
meera CEE...mmmmmm Join Date: Feb 2006 Location: London, UK Posts: 299	I train my whole arm all in one session. A friend gave me his "Armageddon" routine and it has impressed me to say the least. Here it part of this routine: Triceps - Lying triceps extensions * 2 sets x 20 3 sets x 12, 10, 8 Biceps - BB curls * 1 set x 20 3 sets x 10, 8, 6 Triceps - Press downs 3 sets x 12, 10, 8 Biceps - DB concentration curls 3 sets x 10, 8, 6 Triceps - Overhead BB extensions 3 sets x 12, 10, 8 Brachialis - Hammer curls 3 sets x 12, 10, 8 Forearms - Wrist curls 3 sets x 12 * Superset with …. Reverse wrist curls 3 sets x 12 Best wishes my friend.