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ARMS!!!(Bicep and Tricep)

Codeajohnson Posts: 10 Joined: 2003/09/26	2003/09/26, 06:16 PM Hello, I am 16 years old and I am pretty fit I guess...I am benching 205 max. and have nice looking pecs, and shoulders...but I would like to gain some muscle in the upper arms, so if anyone has a routine that works for them I'd greatly appreciate it...thanks for any replys -------------- You must show no mercy-nor have any belief whatsoever in how others judge you-for your greatness will silence them all
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/09/26, 07:18 PM Here is a bicep routine I have given many folks, one of my favorites. You have no profile, but by your post I assuming you are/have been training for a bit anyway. Standing bicep curls heavy (3x6) superset with Dumbbell isolation curls(3x10) light Heavy preacher curls (3x6) Seated incline curls heavy (3x6) Finish up with 2 sets of cable 21's Killer pump For triceps.... Heavy french curls (3x10) supersetted with Light overhead cable pressdowns (3x10) (good form) Dips between benches (3x10) Finish with underhand grip overhead cable pressdowns. Good luck..there are a zillion different things you can do, this is but one I came up with I really like. -------------- Great people never want it easier, they just want to be better! Ron
Codeajohnson Posts: 10 Joined: 2003/09/26	2003/09/27, 12:18 AM thanks for the help :D -------------- You must show no mercy-nor have any belief whatsoever in how others judge you-for your greatness will silence them all
bigandrew Posts: 5,146 Joined: 2002/10/21	2003/09/30, 05:17 PM this is what i do and i have 18.5 in biceps but i'm not body builder....... standing barbell curls 5x10 ( add 5 lbs every set) hercules 2x15 any weight sitting artnating dumbell curls 4 sets 10-8 super set with concentraion curls 4x5 pretcher curls 3x10-6 half curls 2x15( done sitting down with a easy bar, let bar touch leg lightly and curl up hard the slowler lower it down) tirceps do close grip bench on bench press days as heavy as u can and nothing else on the day u train tris i do .. rope pull downs 4x15 one arm dumb bell extensions 2x12 tricep extension swith cheeter barr behind head 4x8 kick backs 2x12