Trainhard2's Arm Routine

[TrainHard]

Okay Took me 6 months to figure out where put my stuff since I moved. Here is my routine. Train Chest, back, and shoulders however you want. If you got questions on my routine's for those just let me know and I'll post it, but I usually change those up every week.

Day 1 - Chest

Day 2 - Back & Biceps
Standing E-Z bar Curls 4 - 12,6,6,8
Seated Alt Curls 3- 8,8,10
1 Arm Cable Curl 3- 10,10,12

Day3 - Shoulders and Triceps
Skull Crushers 4 - 12,6,6,8
Weighted Dips 3- 8,8,10
Reverse Grip pressdown 10,10,12

Day 4 - Legs

Day 5 - Arms
Triceps
Close Grip bench 4 - 12,6,6,8
Skull Crushers 3 - 8,8,10
Tricep Pressdowns 3 - 8,10,12
Tricep Kickbacks 2 - 10,10

Biceps:
Standing barbell curl 4- 12,6,6,8
Cable Preacher Curl 3 - 8,8,10
Concentration curl 3 - 8,10,12
Hammer Curls 2 - 10,10

 

[TrainHard]

Forgot to add, that on arm day you can superset the workout. Ex. - bicep curls followed by skull crushers...ect I do this when i'm in a time crunch.

Also I often do preacher bar instead of the cable.

 

[BigtomW]

So your basically doing direct arm work 4 times a week?

Twice isolating the Biceps and twice isolating the Triceps? Just IMO i think thats way too much direct arm work.

To build my bi's i'd much rather do more pulling (rowing) and a little isolation.

Maybe it's just me but i don't believe in so much isolation work

-Do you do plenty of compound lifs for your back/legs/check/shoulders?

 

[TrainHard]

No you are hitting Bi's and tri's twice a week. That's how its written below.

It's a good workout for people with stubborn arms, but its easy to over train, so max i go is 1 month, but you get some good size, strength, and pretty defined arms with it.

I do not follow the workout routine all year, only a month at a time, 3 x a year, then I take out the bi's with back and tri's with shoulders, and just have a arm day, once a week, and I go heavy. Actually I don't think I ever not go heavy.

Let me know if you have any other questions.

 

[wildman1717]

Okay Took me 6 months to figure out where put my stuff since I moved. Here is my routine. Train Chest, back, and shoulders however you want. If you got questions on my routine's for those just let me know and I'll post it, but I usually change those up every week.

Day 1 - Chest

Day 2 - Back & Biceps
Standing E-Z bar Curls 4 - 12,6,6,8
Seated Alt Curls 3- 8,8,10
1 Arm Cable Curl 3- 10,10,12

Day3 - Shoulders and Triceps
Skull Crushers 4 - 12,6,6,8
Weighted Dips 3- 8,8,10
Reverse Grip pressdown 10,10,12

Day 4 - Legs

Day 5 - Arms
Triceps
Close Grip bench 4 - 12,6,6,8
Skull Crushers 3 - 8,8,10
Tricep Pressdowns 3 - 8,10,12
Tricep Kickbacks 2 - 10,10

Biceps:
Standing barbell curl 4- 12,6,6,8
Cable Preacher Curl 3 - 8,8,10
Concentration curl 3 - 8,10,12
Hammer Curls 2 - 10,10

To much arm work.

 

[TrainHard]

To much arm work.

Seriously, it becomes to much arm work towards the end of the month, but you seriously want some defined arms, awesome strength and size gains give it a shot for a month.

4 years ago I was shocked, and was like whatever, this shi)% isn't gonna work, its to much. But I was wrong, Did it for a month and was impressed with the results.

Then over the next year, depending on my schedule for the gym I either would hit arms on its own day, or if I couldn't make it 5 days, then I'd hit bi's with back, and tri's with shoulders.

But if you still feels its to much, then don't hit bi's and tri's with shoulders and back, and just give the arm routine for a month and see where your numbers are.

Let me know if you decide to try it out.

 

[BigtomW]

Nahh, it's all about the BIGGG lifts mate

 

[big_tom]

To much arm work.

Yes sir, too much arm work in my opinion.

I like to work the push and pull method.

Day 1: Chest
Day2: Bi's and Tri's
Day3: Back and Shoulders, don't forget those Traps!
Day4: Legs (Hams, Quads and Calves)
Day5: Cardio and Abdominals
Day6 or 7: More Cardio and Abdominals

I should do Abs more often than once a week and plan to put that into my regimen.

This work week has always worked for me because it allows the muscle groups to recuperate properly between days.

BT