UK-Muscle Body Building Community - Bodybuilding Forum - View Single Post - What changes can be made to focus this on bigger arms?

NeilpWest · 18-12-2007, 07:39 AM

Hi mate

For my arms i do wide grip chins, then seated rows and bent over rows. Then alternate arm curls with dumbells seated straight back 3 sets of 14 so 7 each side, then do some hammer curls. The next week ill change one thing on my back and do the same with my arms except ill do more of an incline seated position, doing incline and upright will hit both the heads and then hammers are neutral and also work your brichiallis. With the odd isolation thrown in every now and then i find this works well for me.

Then tricep the bigger muscle do your benching i alternate weekly between smith and dumbell, pec dec pull overs etc whatever you like doing then weighted dips pull downs and over head pulls with the rope if your gym has one 3 sets of each 6-10reps for me job done.

Hope this helps.

18-12-2007, 07:39 AM	#2 (permalink)
NeilpWest Training Hard Join Date: Aug 2007 Location: Essex Posts: 896	Re: What changes can be made to focus this on bigger arms? Hi mate For my arms i do wide grip chins, then seated rows and bent over rows. Then alternate arm curls with dumbells seated straight back 3 sets of 14 so 7 each side, then do some hammer curls. The next week ill change one thing on my back and do the same with my arms except ill do more of an incline seated position, doing incline and upright will hit both the heads and then hammers are neutral and also work your brichiallis. With the odd isolation thrown in every now and then i find this works well for me. Then tricep the bigger muscle do your benching i alternate weekly between smith and dumbell, pec dec pull overs etc whatever you like doing then weighted dips pull downs and over head pulls with the rope if your gym has one 3 sets of each 6-10reps for me job done. Hope this helps. Last edited by NeilpWest; 18-12-2007 at 07:44 AM.