Thu, Dec-01-05, 07:04
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Senior Member
Posts: 13,640
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Plan: low carb
Stats: 173/135.8/130
BF:
Progress: 87%
Location: Mississippi
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My basic arm routine is this:
Biceps: 5 sets of 5 reps. alternating db curls.
The weight I use is 30 pound dumbbells. My last work-out the reps. looked like this:
30 lb dumbbells x 7, 6, 6, 4, 4 reps. (5 sets)
Then I'll do a superset of 2 sets of something like:
low pulley curls w/rope
20 x 8, 6 with
close grip pull-ups (assisted)
7, 6
Don't cheat yourself on assisted exercises, the goal is to work the muscle, not just get the rep.
Then for triceps:
Standing rope extensions: 3 sets of 6 reps.
25 x 10, 7, 5
(sometimes I superset these)
bench dips: 3 sets of 8 reps
body weight x 10, 8, 8
Make all your movements slow and controlled. Feel the muscle working. Concentrate on it. During the day, flex your muscles, get to know them how they work and feel. That may sound dumb, but it makes a difference.
I hope this helped. There are as many opinions on "How to do it" as there are people doing it. This isn't the only way. I don't always follow this, but it's a good routine. See what you think.
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