Quote (ArtofApocalypse @ Apr 16 2015 06:19pm)
Looking for a good arm workout plan for a day of hitting Biceps, Triceps, and Forearms.. Overall arm size
I cannot curl a straight bar, out of the question. I don't use ez bars as well because it hurts my wrist.
Looking for a good arm plan (name of exercises, sets, reps, [time between sets, etc])
Suggestions? Thoughts?
Assume my macros are on point to build size.
For just dumbbells and cables (because you don't use any straight/EZ bars) -
DB Curls
DB Curls 21's
Seated DB Hammer Curls
DB Concentration Curls
High Cable Curls
DB Kickbacks
DB Skullcrushers
Close-Grip Dips
Close-Grip Pushups (Diamond)
Cable Tricep Pulldowns
DB Wrist Curls (front and side)
Cable Wrist Curls
DB Reverse Curls
Pullups Bar Dead Hangs (Hang from pullup bar, as long as possible, in a dead hang - no back/chest/core, just dangle and use grip)
DB Twists
Obviously, there's 5 different exercises for each muscle group, all without the need of a straight or EZ bar. That being said, the best way to train arms, especially for pure volume/size, is to go with hypertrophy.
That would mean, perform each exercise like this:
Set 1 - warmup - 10-15 reps light/medium weight
[1 minute rest]
Set 2 - working - medium weight - 10-12 reps range, however continue until failure
[1 minute rest]
Set 3 - working - heavy weight - 6-10 reps range, however, continue until failure
[2 minute rest]
Set 4 - breakdown - heavy weight - as many reps as possible until total failure, then, cut the current weight by 25% (ie: 50 lbs would become 35 lbs), and go again until failure
[10 SECONDS REST BETWEEN SET 4 and 5]
Set 5 - double breakdown - take previous weight from the end of set 4, cut 25% off of that (35 would become 25 lbs), and do as many reps until failure. Once you fail, cut ANOTHER 25% off the weight (25 would become 20), and do as many reps again until failure (no rest).
That would complete one full exercise. You could then take 2-3 minutes rest before the next exercise, and so forth.
You should be doing at least 3x bis 3x tris and 2x forearms each arms day, but 5+5+5 is the true gauntlet of arms.