Anyone have a dedicated ARM day?

Discussion in 'Fitness & Nutrition' started by TheBoyWonder, Jan 7, 2010.

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  1. TheBoyWonder

    TheBoyWonder OT Supporter

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    just bi's and tri's?

    i just added an extra day to my split to hit them again b/c i felt they were lagging.

    if anyone does similar, lets see what exercises you do
     
  2. reminisce

    reminisce OT Supporter

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    barbell curls
    skullcrushers
    hammer curls
    seated tricep presses
    preacher cable curls
    rope pushdowns
     
  3. Ish

    Ish New Member

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    CGBP
     
  4. TheBoyWonder

    TheBoyWonder OT Supporter

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    good shit
     
  5. butta

    butta OT Supporter

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    YA BRO I OWN ARMS EVERYDAY
     
  6. TheBoyWonder

    TheBoyWonder OT Supporter

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    pullin ur pud aint getting you anywhere fast
     
  7. IronImp

    IronImp Member

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    Friday is arms day. I usually do:

    bb curls
    preacher curls
    DB hammer curls
    skull crushers
    tri cable pulldowns
    sometimes I do really close grip bench to hit tris
     
  8. who_me_said_i

    who_me_said_i OT Supporter

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    close grip bench press
    skull crushers
    incline curls
    reverse curls (ez-curl bar narrow then wide grip)
    single arm tri pull downs
    rope tricep pull downs
    bb curls (narrow then wide grip)
    concentration curls
     
  9. Mystery Guest

    Mystery Guest New Member

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    Preacher
    Standing Concentration curls
    wide grip bb curl

    Weighted Dips
    Decline Skull Crushers
    Pushdowns
     
  10. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  11. SuperChode

    SuperChode New Member

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    Yeah, I do it the day after my gastrocnemius/soleus day.
     
  12. Bodhi

    Bodhi My crotch is red .. my lambos blue .. and ill be g

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    ya i dedicate today to my arms

    12" pipe crew signing in
     
  13. Frank Dux

    Frank Dux Guest

    I do

    21'' arms crew signing in
     
  14. who_me_said_i

    who_me_said_i OT Supporter

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    :bowdown:
     
  15. solid snake

    solid snake New Member

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    don't forget to slap bis and tris afterwards to promote blood flow
     
  16. RalphL

    RalphL Active Member

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    no. I hit triceps twice a week pretty hard and biceps pretty light one day, and hard another day though
     
  17. aus-juiced

    aus-juiced New Member

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    EZ curls
    Barbell curls
    DB curls

    (All 3 in sequence with ~ 30 seconds rest for 6 sets)

    Overhead BB tricep extensions
    Pushups (hands close together)
    Tricep pushdowns (mixing the attachment)

    (6 sets of that, too. Also in sequence with almost no rest)

    I have usually ridden my dirtbike for an hour at some point in the day before that. Might occasionally finsih off with a few laps of the pool. Triceps are STINGING by that point. LOL
     
  18. loading

    loading OT Supporter

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    Gcbp
    weighted dips
    overhead tri extensions (I think they are called)

    then just a few preacher curls/bb curl
     
  19. dru

    dru I want to blah blah blah

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    If you're not doing close grip and dips for tris and chinups for bis on a dedicated arm day you are a homo.
     
  20. Adom

    Adom OT Supporter

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    preacher
    incline hammer
    skullcrushers
    dips
    cable curls w/ dbar handles
     
  21. aus-juiced

    aus-juiced New Member

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    :rofl:
     
  22. Frank Dux

    Frank Dux Guest

    do you have lats?
     
  23. grimstone

    grimstone magic murda bag OT Supporter

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    arm day errday
     
  24. keeler

    keeler New Member

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    I used to but having a dedicated arm day makes my tendonitits scream for weeks afterward and it ends up hurting the rest of my workouts so I stopped. Aren't there a lot of swole mofo's who don't even do dedicated arm work?
     
  25. kopetzki

    kopetzki Banned

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    I do, but i usually go all out doing compound movements for Tri's (last week i did 10 sets of 12 on dips lol) that I half ass the bi's with 1 or 2 exercises and then leave :sad2:
     
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