View Full Version : I dare you
g_mau18
01-25-10, 12:17 am
My arm workout is pretty intense...but I want a workout that makes me cry and not be able to lift my arms afterwards. this is my routine now...
close grip bp: 225x12 250x10 275x8 315x4
skull crusher: 95x12 95x12 95x12 80x12
seated overhead tri ext: 105x12 105x12 105x12 100x12
cable tri pushdowns: drop set the stack
barbell curl: 135x12 135x10 135x8 110x12
standing alternating db curls: 70x6 70x6 70x6 70x4
preacher curl: 100x12 100x12 100x12 100x8
preacher curl machine: drop set from 90 pounds
I dare anyone to give me an arm workout that will make me want to quit lifting weights.
On Letting Go
01-25-10, 7:13 am
Thats a lot of volume there, broski. I dont dabble in that type of training too often, but i applaud youre work ethic.
When youre ready to step up your intensity (...and pain tolerance) look into DC Training.
toobigfred
01-25-10, 7:14 am
Damn, and I thought I had strong arms. Great fucking job.
The_Legacy
01-25-10, 1:49 pm
Nice work, try supersetting all those workouts if you want more intensity
that's boss. try super-setting your skull crushers with butterfly presses. Keep the same grip, elbows wide and press from the chest. Try to match or beat your reps from the skull crushers. So if you do 15 skulls, do 15 presses right after. feel the freakin burn. nice numbers with everything else
My arm workout is pretty intense...but I want a workout that makes me cry and not be able to lift my arms afterwards. this is my routine now...
close grip bp: 225x12 250x10 275x8 315x4
skull crusher: 95x12 95x12 95x12 80x12
seated overhead tri ext: 105x12 105x12 105x12 100x12
cable tri pushdowns: drop set the stack
barbell curl: 135x12 135x10 135x8 110x12
standing alternating db curls: 70x6 70x6 70x6 70x4
preacher curl: 100x12 100x12 100x12 100x8
preacher curl machine: drop set from 90 pounds
I dare anyone to give me an arm workout that will make me want to quit lifting weights.
I'll take my money on the intensity with which the workout is done, not the actual workout itself.
ironshaolin
01-25-10, 2:35 pm
THats a volume workout right there.
If the challenge is, simply, to create an arm workout that makes you cry, here goes:
Barbell curls w/thick bar: r/p style: warm up using sets of 8-12. When you reach your 10 rep max, do 10 reps to failure, put the bar down, take 15 deep breaths. Another set to failure, (probably 4-6 reps), another 15 breaths, one more set to failure(probably 2-3reps)
Thick bar close grip benches: same style as curls.
Hammer curls: all sets done with 3 reps. Focus on about a 2 second negative, turn around fast between eccentric/concentric, explosive as possible lift. Do both arms simultaneously. Start light, say, 25-30lbs, do 3 reps, next set of dumbells, 3 reps, next set, 3 reps, etc...until you are unable to move the weight quickly. Then, immediately work your way back down the rack, keeping at 3 reps and moving with POWER until you get back to your starting point. You're not done-immediately work your way back up, stopping again when you can't put force on the bells. You will not make it as far your second trip. Then, work your way back down again. Call it, ascending/descending pyramids.
Overhead dumbell extension-same principle as hammer curls. Do these standing, it will make working up and down, then up and down again the rack faster.
And for the finisher-
E-Z bar PReacher curls: twitch rep style. Do 1 set-about 70-75% of your max. EAch rep, do half a rep from the bottom to the middle, then one full rep. The half rep should be done as quickly as possible, twitchy looking. At the top of the full rep, squeeze for a second or 2. These would best be done with a cable attachment, so the tension stays constant.
Follow that with one set of dips with your bodyweight-twitch rep style. Lower to the bottom, go half way up, drop down and up to the top as fast as possible. It should look like you're just twitching at the bottom before the full rep. One set with your bodyweight to failure.
An arm workout like this will most likely lead to overtraining if done on a consistent basis, but done for a 3 week time period, followed by a 1 week de-load before going into something else might make for some good growth.
The Prodigy
01-26-10, 2:17 am
shit, ironshalon im gonna give that 1 a try awsome idea broski
theharjmann
01-26-10, 4:06 am
TRICEPS
1) Straight bar cable pushdowns. Get a weight that you can do 10-15 reps per set for. Do as many sets as you can, altering the weight if needed, in 5 minutes with minimal rest in between sets.
2) Overhead rope cable extensions. Get a weight that you can do 10-15 reps per set for. Do as many sets as you can, altering the weight if needed, in 5 minutes with minimal rest in between sets.
3) Skull crushers WITH A FLAT BAR...none of this EZ bar bullshit. Get a weight that you can do 10-12 reps per set for. Do as many sets as you can, altering the weight if needed, in 5 minutes with minimal rest in between sets.
4) Bodyweight dips. Do as many sets as you can in 5 minutes with minimal rest in between sets. 1 set comprises dipping to failure.
BICEPS
1) Straight bar cable precher curls. Get a weight that you can do 10-15 reps per set for. Do as many sets as you can, altering the weight if needed, in 5 minutes with minimal rest in between sets.
2) Seated dumbell curls (NO CHEATING!!!!). Get a weight that you can do 8 -10 reps per set for. Do as many sets as you can, altering the weight if needed, in 5 minutes with minimal rest in between sets.
3) Back to the straight bar cable precher curls. Get a weight that you can do 10-12 reps per set for. Do as many sets as you can, altering the weight if needed, in 5 minutes with minimal rest in between sets.
4) Straight barbell standing curls (NO CHEATING!!!). Get a weight that you can do 8 -10 reps per set for. Do as many sets as you can, altering the weight if needed, in 5 minutes with minimal rest in between sets. NOTE: By now your biceps should be so fatigued that you dont need to put much weight on the bar....this will make you use your biceps and not your back and delts.
There you go. An arm workout that will be done in 40 minutes and have you dripping in sweat. Then finish off with 10 minutes light on the cross trainer.
Its best to do this workout when the gym is empty so you can move around and use whatever apparatus you want without running the risk of having to wait around.
Enjoy.
NaturalTrainee
01-26-10, 7:25 am
Do everything with proper form and slow down the negatives.
I dare anyone to give me an arm workout that will make me want to quit lifting weights.
Incline DB Curl 4sets 8-10 reps.
superset with
tricep pressdown 4 sets 8-10 reps
standing alternating db curl 4 sets 8-10 reps
superset with
one arm overhead db extension 4 sets 8-10 reps
bb preacher curl 4 sets 8-10 reps
superset with
lying tricep extension 4 sets 8-10 reps
reverse grip tricep pressdown 4 sets 8-10 reps
superset with
concentration curl 4 sets 8-10 reps
FOREARMS.
Preacher reverse curl 5 sets HEAVY 10-12 reps
superset with
bb wrist curl HEAVY 5 sets 10-12 reps.
DA GOVNA
01-26-10, 7:30 am
Damn intense work out there man
DC is the way to go! check it out...
Skull crushers WITH A FLAT BAR...none of this EZ bar bullshit
What is the difference?
What is the difference?
the weight. and the position of your hands.
toobigfred
01-26-10, 5:02 pm
I do mine with a straight bar, but an EZ curl bar lets me do them pain free, my wrist kill with a straight bar, but that is what ice is for.
Incline DB Curl 4sets 8-10 reps.
superset with
tricep pressdown 4 sets 8-10 reps
standing alternating db curl 4 sets 8-10 reps
superset with
one arm overhead db extension 4 sets 8-10 reps
bb preacher curl 4 sets 8-10 reps
superset with
lying tricep extension 4 sets 8-10 reps
reverse grip tricep pressdown 4 sets 8-10 reps
superset with
concentration curl 4 sets 8-10 reps
FOREARMS.
Preacher reverse curl 5 sets HEAVY 10-12 reps
superset with
bb wrist curl HEAVY 5 sets 10-12 reps.
Gonna try this tomorrow.
theharjmann
01-27-10, 4:11 am
What is the difference?
The way i see it; if you want a big chest, you bench with a FLAT BAR. If you want a big back, you row and deadlift with a FLAT BAR. If you want big legs, you squat with a FLAT BAR. If you want big biceps, you bicep curl with a FLAT BAR.
So why change it for triceps?
Gonna try this tomorrow.
it is Arnold's pre-contest arm routine.
dude straight bar skullcrushers are the only way to go. straight bar for EVERYTHING!!! AAAAAAGGGGHHHHH!!!