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bicep/tricep, NEW ROUTININE?

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RUNT
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2004/02/10 15:50:43 (permalink)
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bicep/tricep, NEW ROUTININE?

hi THERE.

I need a new arm routine, how this look?

Bicep Curls, E/Z bar, 4 sets 10 reps.
Alternate seated bicep dumbell curls, 4 sets 10 reps.
Hammer dumbell curls, 4 sets 10 reps.

triceps:

Skull crushers 4 sets pf 10 reps, progressive weight increase each set.
Tricep KickBacks, dumbells, 4 sets of 10 reps increasing in weight each set.
Tricep dips, 4sets to failure.
#1

10 Replies Related Threads

    niv
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    RE: bicep/tricep, NEW ROUTININE? 2004/02/10 16:25:27 (permalink)
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    your better to do triceps after a chest work out..

    leave ez barbell for last and on final set do 21s.
    #2
    RUNT
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    RE: bicep/tricep, NEW ROUTININE? 2004/02/10 17:01:36 (permalink)
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    Oh, i wasn't meaning to do both on the same day, i do chest/tris then back/bis on seperate days just wondering how effective my bi/tri routines were.

    Thanks.

    Will go for dips with weights.

    Niv mate i don't understand a word of your last scentence could you possibly ellaborate for me?
    #3
    dirtyvest
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    RE: bicep/tricep, NEW ROUTININE? 2004/02/10 18:28:30 (permalink)
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    Personally I think you'll find 2 exercise enough for Bi's. I'm currently toying with close grip chins and EZ curls.

    Tri's: kick back are one of the most useless exercise aroubd IMHO. HAve you tried roll over extensions with DBs, they feel awesome but not done them long enough to comment on gains yet. They have like a 2 phase negative (you are laying down) you lower the DB's like a skull crusher, then let the movement roll over so the DB's are beside your head, Then explosively push them out in an extension..... crap explanation but it's the best I can do.

    Dirty
    #4
    scruffy
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    RE: bicep/tricep, NEW ROUTININE? 2004/02/10 21:38:31 (permalink)
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    Dv are you becoming to the darkside of westside training, will build explosive power if done propoerly, and really hits the tri`s hard..
    #5
    dirtyvest
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    RE: bicep/tricep, NEW ROUTININE? 2004/02/10 21:52:56 (permalink)
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    Courtisy of Franco that one mate. I was getting a bit stuck and bored and he said to give them a go. Awesome exercise. I had my doubts as it seemed to use too much momentum (with the roll) for us BBers [:P], but I like the double phase negative and the feeling on the tri's as you power it up is lovely.... been doing tate presses too - what's happening to me
    #6
    PikeKing
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    RE: bicep/tricep, NEW ROUTININE? 2004/02/10 21:54:20 (permalink)
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    I'm not sure I know this exercise, is it like a JM Press?
    #7
    dirtyvest
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    RE: bicep/tricep, NEW ROUTININE? 2004/02/10 21:57:47 (permalink)
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    Kinda.... imagine laying down with arms extended infront (above) you. Lower just bending at the elbow, once around 90 degrees rotate at the shoulder to lower the db's around the side of your head, then power it up again in one swift strong move. That's how I've been doing it so I hope its right, just a power based extension move - maybe someone has a link and even knows their proper name if I haven't named it right.
    #8
    PikeKing
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    RE: bicep/tricep, NEW ROUTININE? 2004/02/10 22:54:06 (permalink)
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    Ok so you lower the DBs as in a skullcrusher then let your arms go back further, kind of like a pullover. Then do an explosive pullover + triceps extension at the same time. That sound right?
    #9
    PikeKing
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    RE: bicep/tricep, NEW ROUTININE? 2004/02/10 23:01:39 (permalink)
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    hows this?

    http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=67
    #10
    dirtyvest
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    RE: bicep/tricep, NEW ROUTININE? 2004/02/11 16:35:20 (permalink)
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    Not quite as in the pic the initial phase of the neg is like that of a press (and he's using a bar).... your other post describing the exercise is more accurate IMO.
    #11
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