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#1
04-01-04, 07:06 PM
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What does your arm workout look like?
I have been having a hell of a time trying to get my arms to react to anything. It's like they just don't wanna grow. What is a good arm routine that I might look into. Comments appriciated.
Chris 
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#2
04-01-04, 08:28 PM
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The Juices Routine
Sundays: REST Mondays: Chest: Flat: 2 warm up sets 3 heavy sets 2 drop sets Incline: 3 heavy sets 2 drop sets Flies: A weight u feel comfortable with Triceps Close Grip Presses: 3 sets 2 drop sets Dips: 4 sets Calves: 3 heavy sets of 50 reps Tuesdays: Legs Leg Ex…: 2 warm up light sets 3 heavy sets 3 drop sets Squats: 1 light warm up set 3 heavy sets 2 drop sets until failure Dead Lifts: 3 heavy sets Leg curls: 3 sets Calves Seated Calve Raises: 5 heavy sets Wednesdays: Rest Thursdays: Shoulders Behind Neck Presses: 1 light warm up 3 mid-heavy seats Front presses: 3 sets Side Laterals: 3 sets Bent-Over Raises: 3 sets Calves: 3 sets of 50 reps Friday: Rest Saturday: Back Bent-Over Rows: 1 light set 3 heavy sets 2 drop sets Shrugs: 3 heavy sets Dumbbell Rows: 3 sets Chin ups: 2 sets Biceps: Barbell or Ez bar curls: 1 light set 3 sets dumbbell curls: 3 sets reverse curls: 3 sets all out reps dumbbell or barbell: 2 sets till failure with light weight Forearms: 5 sets of wrist curls or reverse curls Calves: 3sets of 50 heavy reps
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#5
04-05-04, 03:22 AM
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this what i do,
biceps barbell curls 3 x 10/8/6 concentration curl w/ arm hanging 3 10/10/10 cable pull one arm at a time 3 12/12/12 triceps skull crushers 3 10/8/6 followed by chest presses right away 10reps behind the back extensions w/ dumbell 3 10/10/10 close grip bench 3 10/10/10 cable pull downs 3 12/12/12 cable pull downs reverse grip 3 12/12/12
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