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Help a brother out with arms?10364

TeenMonster private msg quote post Address this user
Whats up guys! So im currently on a push pull leg routin where i do push A pull A legs A then one day of the push b pull b legs b.
I have made som good results in my chest, delts, back abs etc, BUT my arm aint improving that much?

So could you share your workouts with me or give me tips?
What kind of exercises should i do for my triceps on Push A and on Push B?
What kind of exercises should i do for my biceps on Pull A and Pull B ?
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THE GODFATHER wannabemuscular private msg quote post Address this user
Give us a more detailed rundown of what your days look like. Are you doing any dedicated arm moves now?
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TeenMonster private msg quote post Address this user
Push A
Flat Bench Press: 3-5x6-8
Incline DB Press: 3-5x8-10
DB Flyes: 3x10
Overhead Press: 4x10
Bent Over Side Lateral Raises: 4x10
Tricep Pushdown: 3x8-10
Overhead Rope Extension: 3x8-10
Standing Calf Raises: 4x12-15

Push B
Incline Bench Press: 3-5x6-8
Cable Fly: 4x10-12
Arnold PRess: 3x8-10
Side Lateral Raises: 4x10
Reverse Cable Pushdown: 3x8-10
Skullcrushers: 3x10
Tricep Kickbacks: 3x10
Calf Press: 4x12-15

Pull A
Lat Pulldown: 4x8
Seated Cable Rows: 4x10
One Hand Rows: 3x10
Barbell Curls: 4x8
DB Curls: 4x8
FacePulls: 4x8
BrutalBench: 3x12
Leg Raises: 3x12
Crunch on Yoga Ball: 3x12
Wood Choppers: 3x12

Pull B
Pullups: 4x8-12
Bent Over Rows: 4x10
Behind Back Pulldown: 4x10
Dumbell Curls: 4x8
Reverse Barbell Curl: 4x8
FacePulls: 4x8
BrutalBench: 3x12
Leg Raises: 3x12
Crunch on Yoga Ball: 3x12
Wood Choppers: 3x12


Legs A
Squats: 4x8
RDL: 3-5x10
DB Lunges: 3x10 steps each leg
Leg Curls: 3x10
Standing Calf: 5x10-12
Cable Crunch – 3x12
Leg Raises – 3x12
Crunch – 3x12
Landmine 180s – 3x12



Legs B
Front Squats: 4x8-10
RDL: 3-5x10
DB Lunges: 3x10
Leg Extension: 4x10-12
Lying Calf Raises: 5x10-12
Cable Crunch – 3x12
Leg Raises – 3x12
Crunch – 3x12
Landmine 180s – 3x12
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SwoleAnimal private msg quote post Address this user
My arms respond the best to high volume. When it comes to arms I don't really count reps and sets. I just blast them untill they are pumped to the maximum. Tons of volume m8 and massage your biceps/triceps between sets
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WinnersNeverQuit private msg quote post Address this user
I am the complete opposite to @SwoleAnimal, I do one rest pause set on biceps and triceps 2Xweekly and they respond best to that
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OhhLoLo private msg quote post Address this user
i gain on high volume, low weight.

maximize the pump!
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pandasashi private msg quote post Address this user
i always saw WAY better gains with high weight low reps (like strength rep ranges) especially on biceps
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jonrivs49 private msg quote post Address this user
Mine response on high reps somewhere in the range of 10-15.. use moderate weight that you can do in that range. Slow negatives, time under tension builds muscle.
Hypertrophy..

People might have diff opinions. but dont force yourself on doing high weights with 4-6 rep range on arms. Your not gonna be curling 200 pounds. you can only go heavy if your doing presses or dips. and also do pullups and concentrations..
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brian12 private msg quote post Address this user
For me, I hit arms once evry 6 days

Biceps:
Straight bar curl - 5 sets of around 12-15 reps

Single arm DB curls 3 sets of 10
Single arm preecher curls 3 sets of 10
hammer curls - 2 sets of 12
Forearm reverse curls 4-5 sets

Triceps:

Cable ext (pushdown) - 5 sets of 15
Single arm tricep ext - 3 sets of 15
close grip bench - 3 sets of 6-8
French press - 3 sets of 8
Kickbacks - 2 sets of 12


I like a lot of volume, and mix up rep ranges. This style has always worked the best FOR ME. Arms have always been a strong point
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AarronStenner private msg quote post Address this user
Focus on Time Under Tension for arms! all kindss of gains
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340752 10 10
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