What's up guys? I hope you have all been training hard. Today I'm going to take you guys through an arm workout I've been doing with my buddy Steve. Steve is highly advanced and is a competitive bodybuilder so anything he tells me I take heed too. Most guys will train arms this way: they will do all there bicep exercises and then immediately start there triceps routine, but lately Steve has been having us do a bicep and triceps exercise back to back, not like a super-set though. You will complete all 3-4 sets of your first biceps exercise and then you will complete all 3-4 sets of your first triceps exercise until you've completed all 4 exercises for both biceps and triceps. By doing it this way it allows you to go hardcore on each exercise because the biceps and triceps will be getting a bit of rest in between exercises. Here's our routine as of late and I have definitely made improvements in my arms. Just be sure to really push yourselves on each exercise.
Biceps/triceps routine:
1 arm D ring cable curl: 3-4 sets of 15-20 reps. (warm-up).
Rope cable triceps push-down: 3-4 sets of 15-20 reps. (warm-up).
1) EZ bar curl: 4 sets of 12-15 reps. (outer grip)
2) 2 arm over head dumbbell extension: 4 sets of 15-20 reps.
3) Alternating dumbbell curl: 4 sets of 10-15 reps.
4) Close grip bench press: 4 sets of 10-15 reps.
5) Machine preacher curl: 4 sets of 10-15 reps. (Narrow grip).
6) V-bar triceps push-down: 4 sets of 12-15 reps.
7) Dumbbell hammer curl: 4 sets of 10-15 reps.
8) Seated dip machine: 4 sets of 10-15 reps.
Again you will complete all sets of exercise 1 before moving onto exercise 2 and so on. I was a little skeptical about training arms this way at first, but the pump is insane and the results dont lie so give it a go and see what you think. We don't do the same exact exercises each workout, but this is our staple routine. We train arms twice a week with 3-4 days rest in between sessions. Later guys.
