arms help

LeoWyatt

LeoWyatt

LeoWyatt

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Hi all,

After some advice, gym is going well and really starting to enjoy it and am starting to see definition in my arms, my biceps are starting to develop, just wanted advice as to other ways to delveop the rest?

Currently my routine for my arms are;

bicep curl,
seated pulley row
tricep pulley/tricep extension

any others i should add?
 
It depends on what the rest of your routine is like mate. Your biceps get hit indirectly with most back exercises, and your triceps get hit with most chest exercises.

In my opinion if you are doing a standard split and are doing all your compound lifts for chest/back properly and heavily then you don't need any more than 6 sets of isolation for arms per week. But that will vary from person to person. That said, skullcrushers and Close grip bench are fantastic for tricep mass.
 
Start with 15 mins on the rower currently at 3500m but going up with each session with an average 500m of 2:10.

Leg Press
Chest Press
Lat Pulldown
Shoulder Press
Bicep Curl
Tricep Pulley
Seated Row Pulley
Thigh Extension
Outer Thigh
Inner Thigh
Seated Leg Curl
 
LeoWyatt said:
Start with 15 mins on the rower currently at 3500m but going up with each session with an average 500m of 2:10.

Leg Press
Chest Press
Lat Pulldown
Shoulder Press
Bicep Curl
Tricep Pulley
Seated Row Pulley
Thigh Extension
Outer Thigh
Inner Thigh
Seated Leg Curl
Click to expand...


you're doing all that on one day?

*edit I'm going to assume yes as I have to pop out in two seconds.

There are a few pointers though.
Until a bodybuilder has built real mass I'd say they need to pay their dues and stick almost exclusively to heavy compound exercises, exercises that will hit your arms include benchpress, dips, a row and a pulldown or pullup.

You'll be handling much more weight indirectly through your arms working your chest and back heavily than you would hitting the arm in isolation.

If you have back or leg problems then forget what i'm about to say but if you want your whole body to grow then learn to deadlift and squat.

Try a routine 3 days a week involving:
Bench
Incline Bench/Dips
Squat
Deadlift
Stiff Legged Deadlift
Rows
Pullups.

Make sure you go heavy and if you do decide to throw in a few isolation exercises make sure it is just a few and make sure you priortise the compounds.

Also have a look at diet make sure you are eating enough to grow.
Sorry for rushed nature of post but i'm sure others will come clean up what i've missed/got wrong in haste.
 
Last edited:
No offence but that looks like the kind of routine gym instructors give to girls.

Inner and outer thigh (by which I assume you mean adductor and abductor machines) are a complete waste of time and the rest is just incredibly inefficient if you're trying to gain weight.
 
Dan, yes i'm doing all that in one day though I suppose I should stat to isolate stuff, that is why I asked for help from people to best arrange my routine. Thanks for the suggestions of exercises to try.

Goatboy, erm.....thanks i think.
 
Pull-ups with shoulder width grip - palms facing you, the daddy of bicep builders ;)

Close-grip bench press / weighted dips, great for building triceps.

If you do these and have squats and deadlifts in your routine aswell... plus you're eating enough calories with enough protein, then you'll have the perfect environment for your arms to grow!
 
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