most effective tricep/bicep workouts

Discussion in 'Fitness & Nutrition' started by Project X, May 1, 2007.

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  1. Project X

    Project X New Member

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    what are the most effect tri and bi workouts that yield the most mass?

    i know its about diet as well but ive been doin the same workouts for awhile and have not seen any change.. i need to shock them..

    just so you guys know i dont train arms everyday.. i have tris paired with chest and only do it once a week. bis with back...

    for tris i do
    close grip bench
    overhead extensions
    weighted dips

    for bis i do
    hammer curls
    db curls
    incline curls

    ....
     
  2. tryfuhl

    tryfuhl New Member

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    stats? how long been lifting?

    what are your weights for those lifts
     
  3. uofapeter

    uofapeter New Member

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    should be ok...

    if you've been doing those work outs and nothing changes?... Add more weight!
     
  4. Aradia

    Aradia New Member

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    :bigthumb:
     
  5. Project X

    Project X New Member

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    ive been lifting for 4 years.. 5'10'' 175lbs

    for these exercises i do 3 sets about 8-10 reps... i'll add more weight and reduce the reps...

    db curls = 50lbs each
    db hammers = 45lbs each
    incline curls = 40lbs

    overhead ext = 100lbs
    weighted dips = my weight + 45lbs or 60lbs
    close grip bench press = 190lbs
     
  6. Drewski

    Drewski New Member

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    tons of routines on tnation
     
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