I put some good size on my arms with my last work out.
On monday it was Chest and Triceps
For Triceps i did (After working chest)
* 4 Sets of Skull Crushers for 6-10 reps (Right after doing your reps for skulls do the same amount of reps with that same bar for close grip presses)
* 4 Set of 6-10 on V-bar
Then 1 of these burn outs
Burn Out 1- Grab two 10lb plates, two 5lb plates and two 2.5lb plates. Then Bend at the knees and get your back down like your skiiing and first hold the 10's in either hands at your side. Then Kick the 10's straight back keeping your arms in the same position and only extending your triceps. Do that for 20reps, then grab the 5's and do 20, then the 2.5's and do 20.
Burn Out 2- Go on the V-bar cable press and set it at a weight you can get 10 reps at. so say you start at 80, do ten then go down to 70, do 10, then 60 for 10, keep going until you've gone down 50lbs from where you started. If you can't finish reps on a weight go down and add the reps to the next weight.
Then Thursday I worked out Biceps, Triceps and forearms
Biceps
Barbell Curls 4sets 10 reps
Seated Dumbbell Curls 3sets 10 reps
Preach Curls 3 sets 8-10 reps
Barbell Burn Out
Put weight that you'll be able to curl for 20 reps but not 20 cleans reps. It's ok to cheat some of these towards the middle when your about to give out. So do 20 reps then put the barbelll down then reverse your grip and pick it back up then hold it on your finger tips and let it fall then bring it back up with your fingers, do that for 5 reps then do 5 reverse curls then 5 finger drop things then 5 reverse curls, keep doing that until you can't take it anymore.
Then For Triceps
Close Grip Bench Press 3sets 8-10 reps
Skull Cruchers 3 sets 8-10 reps
V-bar- 3 sets 8-10 reps
Then one of the Tricep burn outs
Try it out or if you want something different email me at
[email protected]