Best work out for bi's and arms all around.

Discussion in 'Fitness & Nutrition' started by SleepnZJ, Oct 29, 2006.

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  1. SleepnZJ

    SleepnZJ That's not my ring, that's my watch

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    I have been back to the gym for the last month and I have my usual routine that I has been working for me over the years but my arms are always lacking. What's a good routine to ad some inches to my arms?
     
  2. MaineSucks

    MaineSucks OT Supporter

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  3. LancerV

    LancerV Something Happened OT Supporter

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    Heavy Rows/Bench
     
  4. φ

    φ Eugenics is the self-direction of human evolution.

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    fixed

    And holy lurker, Batman!:eek3:
     
  5. rebs

    rebs shares AIDS OT Supporter

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    answered your own question

    good day
     
  6. deznutz

    deznutz New Member

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    Inches to arms?
     
  7. Mojo

    Mojo New Member

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    bi:
    some form of barbell rows
    (weighted) pull-ups
    (hammer) curls

    tri:
    close-grip bench
    skullcrushers
    dips
     
  8. Marix

    Marix OT Supporter

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    Bis:
    Rows, chinups and pullups

    Tris:
    Close grip bench works best for me
     
  9. AaronOC

    AaronOC Guest

    i only work arms
     
  10. John Blaze

    John Blaze New Member

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    .
     
  11. y1997

    y1997 Made in the U.S.S.R.

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    Just play the flute a few times a day. Make sure you switch off. :nono:
     
  12. DatacomGuy

    DatacomGuy is moving to Canada

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    :ugh:

    What rows are you guys recommending?
     
    Last edited: Oct 30, 2006
  13. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    bent over rows i'm assuming. the f&n hotness is to avoid direct arm work and hit bi's during back day :)hsugh:)

    OP, try bb curls and pullups for bi's. closegrip bench, skullcrushers, and press downs for tris.
     
  14. PurEvl

    PurEvl going out gassed and not half assed...

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    jesus christ...there isnt a person in here with a good arm commenting to this kid...please stfu all of you
     
  15. PurEvl

    PurEvl going out gassed and not half assed...

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    to answer your question, sometimes they are overtrained so backing off them for a week ot two is often the first thing i do. As for training them, its simple

    barbell curl 3 sets 8-12
    preacher curl 3 set 8-12
    hammer curl 2-3 sets 6-10

    rope pushdown 3 sets 15-20
    close grip bench or french curl 3 sets 8-12
    reverse grip push down 2-3 sets 8-12 or you could do a rope overhead ext
     
  16. caribou

    caribou New Member

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    just masturbate more.
     
  17. HighwayReaper

    HighwayReaper New Member

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    Pur's work out is about spot on. i dont do barbell curls because the weight pulling me forward fucks with my lower back. so i do dumbell curls instead
    4x dumbell curls
    4x hammer curls
    3x cable curls
    3x reverse cable curls.
    I know the hammers and reverse are more for your brachialis bug a big brachii will give your upper arm more size.
     
  18. Dobis P.R.

    Dobis P.R. Guest

    curls in the squat rack
     
  19. DatacomGuy

    DatacomGuy is moving to Canada

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    I love preacher curls....
     
  20. Damnation

    Damnation OT Supporter

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    damn....the whole back thing really sucks doesn't it? :(
     
  21. HighwayReaper

    HighwayReaper New Member

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    Damnation.. i dont let it slow me down:) i had 18ish arms when i fucked up my back... i ended up taking 3+years off..

    i have 21" arms now. You find ways around things. If i have surgury. i wont lift PERIOD. So you live with the pain and do what you can do.
     
  22. TQ

    TQ OT Supporter

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    Tate press for tri's
     
  23. PurEvl

    PurEvl going out gassed and not half assed...

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    actually i like those but some noob here will crush himself somehow with those
     
  24. JJM Enterprises

    JJM Enterprises New Member

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    I try to regularly do... twice a week...

    dumbbell curls 3 sets x 8-10
    reverse curl small bar + weights (with forearms facing down - not sure of actual name) 3 sets x 8-10

    rope pull downs 3 sets x 8-10
    either machine tri-extensions or dips (alternating) 3 sets x 6-8
    skull crunchers 3 sets x 8-10

    you will get good results... just consistently keep moving up in weight when u can.
     
  25. John Blaze

    John Blaze New Member

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    dat be da bomb ass advice yo
     
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