mrbez

Hey Guys,

Could you please recommend another arms workout that I could try instead of my current one. I have been doing this one for a while now and I personally don't feel like i'm getting any gains.

Bi's

Wide Preacher Curls
Hammer Curls
Concentration Curls

Tris

Close Bench
DB Kickbacks
Pushdowns

Regards.

Bulldozer

How many sets and reps are you doing of each ? Looks like overkill

I dont train arm's directly at all and they grow just fine .

If i was gonna train arms then 1 exercise for tri's such as skulls/ close grip/dips

And one exercise for biceps would be enough IMO.

3 sets of 8/12 reps on each.

What does the rest of your routine look like?

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Chris4Pez

tbh like bully said and tbh a lot of ppl just do compounds like deads etc and this helps bi's along with back training etc!

mrbez

Hey Bull,

Here you go:

Chest

Flies - I use the machine which can do rear delts for this
Flat BB Press
Decline BB Press
Incline DB Flies

Shoulders

DB Presses
Front DB Raises
Side DB Raises
BB Pull Ups/Bar Raises? Not sure on the name?
Shrugs

Back

Wide Grip Pull Down
Close Grip Pull Down
Bent Over DB Row
Deadlift

Legs

Squats
Calf Raises
Leg Extensions

Big_Dan

sounds good mate !!!
would drop the dumbell kicks backs, try putting dips instead !!!

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am1ev1l

I agree

You're not over training arms with that workout. Arms have their own place in training, just as the larger muscles do and compounds without isolation will only get you so far.

am1ev1l

But if you do want a change maybe try this.

Alternating DB Curls,
Ez Barbell Curls,
Preacher Curls,

Skull Crushers,
Dips,
One Arm Tricep Extension

3 sets of each rep range 8-12. :lift:

Ecksarmy11

If you really want to train arms in isolation like this I'd drop the kickbacks and replace with dips. You will get more benefit from dips IMO.

Also, I hate DB kickbacks - probably cos they make me look like a pussy !
Nothing worse than getting caught by your mates at the gym doing DB kickbacks with a 10kg DB !!!

AR77

I also recommend doing dips, between two benches if necessary. For Bi's, I'd say replace concentration curls with drag curls.

Con

I recommend training for 12 hours straight on your arms it will add some wicked size....honest it will ;-)

cellaratt

Here's a bicep routine I've used before. Kinda alot to it but found it hit everywhere I was looking for. Partner made great gains doing it and he hates bicep day's. As follows...

Set 1: Regular grip. 8 to 10 reps, up the weight for next set

Set 2: 2 Fingers in from regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 3: 2 Fingers out from regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 4: Regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 5: 2 Fingers out from regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 6: 4 Fingers out from regular grip. 8 to 10 reps. Next Exercise...

Incline Alternating Dumbell curl

Set 1: 8 to 10 reps. Weight stay's the same for next set

Set 2: 8 to 10 reps. Next Exercise...

Hammer curls or preacher curls

Set 1: 8 to 10 reps. Weight stay's the same for next set

Set 2: 8 to 10 reps. Done

That should have ya gaspin

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adzk469

Weighted dips
Close Grip Bench
Skulls(try and vary the angles)

I pick two of these exercises to go with my chest workout and my triceps have come along