BEST Arm workout?!?!

[ThePerpetrator]

Trying to update to a new arm workout as mine has become to monotonous.
Workout consists of this currently:

1. Barbell Curl - 2 warm up then 3 sets varying weight
2. Alternating Dumbbell Curls - 3 sets varying weight
3. Hammer Curl - 4 sets varying weight
Final - Decline Bench Curl 30 4 sets low weight for extreme burns.

These sets are ususally high weight and low reps 5-8
Any other ideas for a good mass builder


Thanks bros.

Perp

 

[madman]

Key words you used is mass builder........So lift heavy every set.

1) Straight bar curls
2) Alternating Hammer Curls on the incline bench

Your back workout should cover the rest.

If you need another try Seated Biceps Curls or preacher curls where you fully extend not half curls you see everyone else doing at the gyms..

 

[ThePerpetrator]

Thanks Madman.

I HATE preacher curls!

No I love them! But just tough without a spotter when you go heavy and all the way down and cant get it back up. Gives a good burn though!

 

[ijustmegdu]

with a spotter throw in drag curls on a preacher bench once every 2-3 or even 4 arm workouts, nothing will give a better burn.

 

[madman]

with a spotter throw in drag curls on a preacher bench once every 2-3 or even 4 arm workouts, nothing will give a better burn.

Just incase:

To perform drag curls, keep the elbows in back of you rather than pinned at your side. Using an overhand grip, curl the bar up and at the same time keep it in contact with your torso. In effect, you are dragging it up. Be sure not to let the elbows or shoulders rise up or this can turn into a half-ass upright row real fast. You won't need much weight to make your brachialis burn and ache like there are lumps of liquid fire buried within your outer biceps.

from bodybuilding.com

 

[Freddy]

For most guys the best arm routine is a good squat routine. Most beginner and intermediate recreational weight trainers just need to gain weight all over before they even think about getting another 1/8" on their arms.

 

[FearMy6Pak]

Freddy makes a good point.

 

[boz_hardwick]

Bicep Workout

We do biceps on Fridays only, right after legs.
1) Standing Heavy 1 Arm DB Hammer Cruls to w/ups + 3 sets to a Max set of 5
2) Hammer Preacher Curl - 5 sets to a max set of 5 + 1 drop/strip set
3) Incline DB Curls - 3 x 8-10
4) Conc Curls - 2 -3 x 8-10

Great pump and growth stimulation. Give it a shot.

Boz

Trying to update to a new arm workout as mine has become to monotonous.
Workout consists of this currently:

1. Barbell Curl - 2 warm up then 3 sets varying weight
2. Alternating Dumbbell Curls - 3 sets varying weight
3. Hammer Curl - 4 sets varying weight
Final - Decline Bench Curl 30 4 sets low weight for extreme burns.

These sets are ususally high weight and low reps 5-8
Any other ideas for a good mass builder


Thanks bros.

Perp

 

[Learn 2 Grow]

barbell curls, incline curls, and hammer curls are the best to get freaky arms imo.