wanting bigger biceps and triceps...
- Thread starter SdTito
- Start date
I've seen plenty of programs designed to "get big guns".
I noticed the most results on myself and on a few colleagues with these types of layouts:
Make a specific arm day twice a week (I got this from my bodybuilder type friends and they have seen some good results with it)
So basically you would train "arm" day on the first and last day of your training week. The other days are for light full body maintenance.
I.E. (remember this is just an example....be smart and be aware at what level of training you are currently at)
day1
triset
dips 2@10
skull crushers 2@10
close grip bench 2@25
(you would go through all three exercises and rest for 1-2 minutes before restarting)
triset
zottman curls 2@10
bb curls 2@10
hammer curls 2@25
superset
supinator wrist curls 1@30
pronator wrist curls 1@30
Then a body maintenance day is done and the arm day is repeated
I also like the pre-exhaust method for hypertrophy. Basically you burn the arms out early on and than continue working out through the full regiment
i.e.
forearm curls 1@20
incline bench press 1@6
bb curls 2@15
bench press 1@8
lateral raises 2@12
decline bench 1@10
skull crushers 2@15
chinups 1@4
db supine ext 2@12
bentover row 1@8
dips 2@8
t-bar row 1@10
Remember these are just examples on what you can do. This is from both bodybuilder perspective and athlete. If you don't have a year or more of consistent gym time, I would advise to go with basic fundamentals as kent and malkore suggested, for now.
I noticed the most results on myself and on a few colleagues with these types of layouts:
Make a specific arm day twice a week (I got this from my bodybuilder type friends and they have seen some good results with it)
So basically you would train "arm" day on the first and last day of your training week. The other days are for light full body maintenance.
I.E. (remember this is just an example....be smart and be aware at what level of training you are currently at)
day1
triset
dips 2@10
skull crushers 2@10
close grip bench 2@25
(you would go through all three exercises and rest for 1-2 minutes before restarting)
triset
zottman curls 2@10
bb curls 2@10
hammer curls 2@25
superset
supinator wrist curls 1@30
pronator wrist curls 1@30
Then a body maintenance day is done and the arm day is repeated
I also like the pre-exhaust method for hypertrophy. Basically you burn the arms out early on and than continue working out through the full regiment
i.e.
forearm curls 1@20
incline bench press 1@6
bb curls 2@15
bench press 1@8
lateral raises 2@12
decline bench 1@10
skull crushers 2@15
chinups 1@4
db supine ext 2@12
bentover row 1@8
dips 2@8
t-bar row 1@10
Remember these are just examples on what you can do. This is from both bodybuilder perspective and athlete. If you don't have a year or more of consistent gym time, I would advise to go with basic fundamentals as kent and malkore suggested, for now.
