Here is my current arm routine I created if youre looking for that growth, which will also provide you with an unreal arm pump. Will be posting my Chest/Abs, Shldrs/Back, and Leg routines as well for those who are interested. Current Arm Growth routine. (End of 2014) Important: You want the weight to be on the heavy side, so choose the appropriate weight to where it really feels like you couldnt do another rep after the last one. Start of every workout: 3:30 Treadmill or Bike to get heart rate up. You want a light, or decent pace, nothing too intense, fast, or crazy. (warm-up/stretch before or after this) Biceps and Triceps: -Dumbbell Bicep Curls: 4 sets with the last set as a dropset/burnout. From the 3rd to 4th set there will be NO rest time, just go straight into it. It gunna burn pretty good and be pretty hard, but thats what you want. 1st set 12 reps 2nd set 10 reps 3rd set 8 reps 4th set drop weight about 40% 10 reps, another 10% 12 reps, another 10% 15 reps -Behind the the head Tricep Extensions: 3 sets. 1st set 12 reps 2nd set 10 reps 3rd set 8 reps -Laying Down (on your back) Bicep Cable Curls: 4 sets with the last set as a dropset/burnout. From the 3rd to 4th set there will be NO rest time, just go straight into it. It gunna burn pretty good and be pretty hard, but thats what you want. 1st set 12 reps 2nd set 10 reps 3rd set 8 reps 4th set drop weight about 40% 10 reps, another 10% 12 reps, another 10% 15 reps -Dumbbell Tricep Kickbacks: 4 sets with the last set as a dropset/burnout. From the 3rd to 4th set there will be NO rest time, just go straight into it. It gunna burn pretty good and be pretty hard, but thats what you want. 1st set 12 reps 2nd set 10 reps 3rd set 8 reps 4th set drop weight about 40% 10 reps, another 10% 12 reps, another 10% 15 reps -Close Grip/Wide Grip Super-Set Barbell Curls: 3 sets. 1st set 10 reps close grip right into 10 reps wide grip 2nd set 8 reps close grip right into 8 reps wide grip 3rd set 6 reps close grip right into 6 reps wide grip -Tricep Rope Pulldowns: 4 sets with the last set as a dropset/burnout. From the 3rd to 4th set there will be NO rest time, just go straight into it. It gunna burn pretty good and be pretty hard, but thats what you want. 1st set 12 reps 2nd set 10 reps 3rd set 8 reps 4th set drop weight about 40% 10 reps, another 10% 12 reps, another 10% 15 reps -Dumbbell Hammer Curls: 3 sets. 1st set 12 reps 2nd set 10 reps 3rd set 8 reps -Standing Individual Arm Behind the Head Tricep Extensions: 3 sets. 1st set 12 reps 2nd set 10 reps 3rd set 8 reps -Forearm Wrist Curls: 4 sets with the last set as a dropset/burnout. From the 3rd to 4th set there will be NO rest time, just go straight into it. It gunna burn pretty good and be pretty hard, but thats what you want. 1st set 15 reps 2nd set 12 reps 3rd set 10 reps 4th set drop weight about 40% reps until failure
Posted on: Wed, 07 Jan 2015 01:28:28 +0000
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