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Please critique my arm routine

ZaneO Posts: 41 Joined: 2004/09/19	2006/10/24, 07:53 PM I'd like some feedback on my arm routine, please :) Biceps: Standing straight-bar curls - 8, 6, 4 Preacher curls - 8, 6, 4 Seated dumbell curls - 8, 6, 4 Triceps: Cable pushdowns - 8, 6, 4 Tricep extensions - 8, 6, 4 Assisted dips or reverse grip pull downs - 8, 6, 4
ZaneO Posts: 41 Joined: 2004/09/19	2006/10/24, 07:56 PM P.S. I do this routine once a week on an individual arm day.
zak786 Posts: 183 Joined: 2005/03/25	2006/10/25, 09:31 AM i think routine is not bad...but change em up as the exercise will get easier as arm gets more resistant to it. -------------- Peedah Manfredo Jr won the match by far, those dumb ass judges need a slap!!!
ZaneO Posts: 41 Joined: 2004/09/19	2006/10/25, 11:55 AM Yes, my goals are strength then size. My general warm-up is playing basketball for about 20 min. Sometimes I do a light set of 12 reps to warm-up for a specific exercise. I assumed that the grip variation and different angle of movement on the preacher curl (standing, inner grip) would allow for enough differentiation, no? Won't hammer curls contribute more to a "peak" rather than an overall compound/size movement? Thanks!
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/10/26, 09:17 AM for body building.....you need to get more variety. Why do standing bb curls..with seated curls? Its basicly the same motion withsame emphasis....except one can be loaded up with a lil more wet. I'd keep the standing curls in. i'd do some kind of rev curl, somthing that hits the bicep from different angle. then i'd finish up with somthing that pins the arm....liek the pretcher....or concentration curl. -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/10/26, 09:25 AM ogono barbell curls and hammer curls are not isolation exercises. Preacher curls and DB concentration curls are examples of isolation bicep exercises. -------------- Stop freaking talking about what you squat and SHOW ME WHAT YOU SQUAT! In the Squat Rack there is not room for 45lb Curls! 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/10/26, 09:26 AM As for triceps, you have kickbacks, one hand reverse grip cable movements, rope pull downs, all of these are isolation movements. Skull crushers, Close grip bench are mass builders -------------- Stop freaking talking about what you squat and SHOW ME WHAT YOU SQUAT! In the Squat Rack there is not room for 45lb Curls! 7707mutt@freetrainers.com
zak786 Posts: 183 Joined: 2005/03/25	2006/10/26, 11:49 AM mutt is the best for arm advice :big_smile: -------------- Peedah Manfredo Jr won the match by far, those dumb ass judges need a slap!!!
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/10/26, 11:50 AM Thanks zak -------------- Stop freaking talking about what you squat and SHOW ME WHAT YOU SQUAT! In the Squat Rack there is not room for 45lb Barbell Curls! 7707mutt@freetrainers.com
ZaneO Posts: 41 Joined: 2004/09/19	2006/10/26, 11:12 PM Thanks, Andrew and Mutt :)
Devinm Posts: 270 Joined: 2006/06/01	2006/10/27, 09:56 PM definitely do skull crusheres for triceps, and maybe close grip bench instead of tricep extensions. I found that those two execises along with the tricep pressdown added the most size to my triceps. As for biceps, listen to big andrew. -------------- Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar