Post by Johnny Bravo on May 26, 2010 22:57:21 GMT -5
Well....I consider myself a beginner body builder. My friend is pretty advanced and looks great, so he's really been teaching me everything I need to know. This is our arms work out, and I highly advise you follow it.
This is our arms work out... Triceps and Biceps. Forearms are thrown in once and a while, and Shoulders are on a day of their own.
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To start, we always get 130+g's (preferably 160g of protein) of protein a day. And our breaks are the time inbetween his set and mine. Meaning, I do a set, then let him do it, then I go right away. So see how long it takes you to do it, then wait that long when alone.
Do not forget, to build bulk, you need to go up weight. Start with something you can do 10 complete reps with. Then go up weight so you die out on 8 reps, then go up more so you can barely finish your 6th rep. This will give you the best muscle rippage.
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Warm up.
1. Do 3 sets of 20-16-14 bicep curls, sitting. Sit on a bench, keep your back straight (leaning back, like a chair) then doing curls on the side, both arms after each other. So right hand curls up, lowers down slowly, then left hand follows. Count each as one. So right arm, 1, left arm, 2, right 3, left 4...until 20-16-14
2. Stretch a bit. Triceps and bicep stretches.
Full on
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1. 21's. You go get the weights like this...
and do 7 curls of different angles while standing up. Don't sway or move your back, keep to the inside grips.
The first 7 curls are from completely down (such as starting position of a standing bicep curl) to half mass. Meaning curl it half way to the top, then drop it back down. Do 7 of these.
Then follow from the half mass position (as if half way through a bicep curl standing) to completely finished. So as if you were doing the last 50% of a bicep curl. From middle L shaped, to folded up against your chest, like your done with a curl.
After that 7, do the last 7 as full bicep curls, from completely relaxed, to fully completely. Once all of these are done, you've done 21 reps.
Do this three times.
2. Cable curls. Get the cable machine.
Do a curl, using the cables, with this bar.
Do 3 sets, of 10-8-6.
3. Arnolds. Get in between the cable machine that looks like this
Put the pullies equal to the height of your shoulders, and use the handles that are plastic and like can be used like free weights almost.
Your going to keep your shoulders at a 90 degree angle, and then curl both arms in. like this
Go 10-8-8. On the last one for each set, hold it as long as possible. Always go up weight. on every exercise.
4. Bicep Preacher curls. Get on this contraption and do two sets of curls, going up weight doing 10 reps then 8 reps.
Then switch to free weights, and...
5. One arm curls and Hammers. Get a lighter weight, around 10-15 for beginners, and do 10 one arm curls on the preacher. Be sure to get a complete stretch, so go all the way down, and all the way back up. Do two sets.
Then do two sets of hammer downs, were you turn the weights to a vertical position and 'hammer' down towards your chest.
This is hard to explain, but if your facing forward on a preacher, with your right arm out at a 90 degree angle from the preacher's face, move to a 45 degree angle. Working the inside of your bicep.
Do 10 if you can, 5 is ok also. Do two sets. So you have four total on each arm for the preacher.
6. Then its time for isolation curls.
Sit on a bench, and do not allow your elbow to move at all. Like this...
Three sets, moving from 10 lbs, to 12.5, to 15. These should RIP your biceps.
7. Finally burn outs. Go get these...
Start with your max bicep weight. I started with 50's, this was killer.
Do ten bicep curls, without moving your back, and feel the burn, your forearms will die also. Remember this is standing bicep curls. No sitting down.
Then drop 10 pounds, so 40 for me (dont take a break, go right away) and do 10 more reps.
Then exchange for a 30, and try to get 10 out. No breaks, this should kill your biceps.
Congrats, now for triceps.
Triceps.
1. Warm up. Over head tricep.
Get a pretty high weight. I start at....like 35ish when I was beginning. Now I'm up to 75.
Do this while sitting on a low back chair. Do your weight doesn't hit the top of the chair.
To get it up, have it resting on your knee, then pop it up, to rest on your right pec, put both hands upside down so your palms are facing the top weight, holding on to the handle though.
Bring it up and over, and then do 10-8-6, get a good stretch.
2. Skull crushers. Go back to the curved set weights again, and start with 30 or 40.
To get in position, sit on a bench, put the weight over your legs. Grip the inside grips, palms down. Then as your lay down, bring it to your chest, and then push it up. When resting it above your head, lock your elbows, and your palms would be facing towards your legs.
Bend the elbows to bring the weight right above your fore head, and then lift it back into a locking position. Don't move your elbows at all.
Do 10-8-6, these are alittle dangerous, like all exercises, you should have a spotter.
3. Tricep Extensions on a cable.
Get the rope and attach it to the cable machine and go at it.
From this...
to this
10-8-6, and be sure to get your form down. I can't really explain in here. sorry. Ask your buddy how your form is, or ask a guy at the gym who looks buff, he'll know what this is.
4. Tricep pressdowns. Stay on the same machine, and turn around. Change the bar to this one, and just keep your elbows at your sides. Go all the way down, don't sway, and stand straight.
10-8-6, always going up, right?
5. Finally, do dips, or go to the dips machine. Put on some big weight, and go at it. Max reps (go high weights, get 10+ reps though).
This is the burn out, then your done.
I just threw this together, let me know if anything needs fixing or explaining.
Have fun. Remember to get protein and supplements.
This is our arms work out... Triceps and Biceps. Forearms are thrown in once and a while, and Shoulders are on a day of their own.
-----------
To start, we always get 130+g's (preferably 160g of protein) of protein a day. And our breaks are the time inbetween his set and mine. Meaning, I do a set, then let him do it, then I go right away. So see how long it takes you to do it, then wait that long when alone.
Do not forget, to build bulk, you need to go up weight. Start with something you can do 10 complete reps with. Then go up weight so you die out on 8 reps, then go up more so you can barely finish your 6th rep. This will give you the best muscle rippage.
-----------
Warm up.
1. Do 3 sets of 20-16-14 bicep curls, sitting. Sit on a bench, keep your back straight (leaning back, like a chair) then doing curls on the side, both arms after each other. So right hand curls up, lowers down slowly, then left hand follows. Count each as one. So right arm, 1, left arm, 2, right 3, left 4...until 20-16-14
2. Stretch a bit. Triceps and bicep stretches.
Full on
------
1. 21's. You go get the weights like this...
and do 7 curls of different angles while standing up. Don't sway or move your back, keep to the inside grips.The first 7 curls are from completely down (such as starting position of a standing bicep curl) to half mass. Meaning curl it half way to the top, then drop it back down. Do 7 of these.
Then follow from the half mass position (as if half way through a bicep curl standing) to completely finished. So as if you were doing the last 50% of a bicep curl. From middle L shaped, to folded up against your chest, like your done with a curl.
After that 7, do the last 7 as full bicep curls, from completely relaxed, to fully completely. Once all of these are done, you've done 21 reps.
Do this three times.
2. Cable curls. Get the cable machine.
Do a curl, using the cables, with this bar.
Do 3 sets, of 10-8-6.
3. Arnolds. Get in between the cable machine that looks like this
Put the pullies equal to the height of your shoulders, and use the handles that are plastic and like can be used like free weights almost.
Your going to keep your shoulders at a 90 degree angle, and then curl both arms in. like this
Go 10-8-8. On the last one for each set, hold it as long as possible. Always go up weight. on every exercise.
4. Bicep Preacher curls. Get on this contraption and do two sets of curls, going up weight doing 10 reps then 8 reps.
Then switch to free weights, and...
5. One arm curls and Hammers. Get a lighter weight, around 10-15 for beginners, and do 10 one arm curls on the preacher. Be sure to get a complete stretch, so go all the way down, and all the way back up. Do two sets.
Then do two sets of hammer downs, were you turn the weights to a vertical position and 'hammer' down towards your chest.
This is hard to explain, but if your facing forward on a preacher, with your right arm out at a 90 degree angle from the preacher's face, move to a 45 degree angle. Working the inside of your bicep.
Do 10 if you can, 5 is ok also. Do two sets. So you have four total on each arm for the preacher.
6. Then its time for isolation curls.
Sit on a bench, and do not allow your elbow to move at all. Like this...
Three sets, moving from 10 lbs, to 12.5, to 15. These should RIP your biceps.
7. Finally burn outs. Go get these...
Start with your max bicep weight. I started with 50's, this was killer.
Do ten bicep curls, without moving your back, and feel the burn, your forearms will die also. Remember this is standing bicep curls. No sitting down.
Then drop 10 pounds, so 40 for me (dont take a break, go right away) and do 10 more reps.
Then exchange for a 30, and try to get 10 out. No breaks, this should kill your biceps.
Congrats, now for triceps.
Triceps.
1. Warm up. Over head tricep.
Get a pretty high weight. I start at....like 35ish when I was beginning. Now I'm up to 75.
Do this while sitting on a low back chair. Do your weight doesn't hit the top of the chair.
To get it up, have it resting on your knee, then pop it up, to rest on your right pec, put both hands upside down so your palms are facing the top weight, holding on to the handle though.
Bring it up and over, and then do 10-8-6, get a good stretch.
2. Skull crushers. Go back to the curved set weights again, and start with 30 or 40.
To get in position, sit on a bench, put the weight over your legs. Grip the inside grips, palms down. Then as your lay down, bring it to your chest, and then push it up. When resting it above your head, lock your elbows, and your palms would be facing towards your legs.
Bend the elbows to bring the weight right above your fore head, and then lift it back into a locking position. Don't move your elbows at all.
Do 10-8-6, these are alittle dangerous, like all exercises, you should have a spotter.
3. Tricep Extensions on a cable.
Get the rope and attach it to the cable machine and go at it.
From this...
to this
10-8-6, and be sure to get your form down. I can't really explain in here. sorry. Ask your buddy how your form is, or ask a guy at the gym who looks buff, he'll know what this is.
4. Tricep pressdowns. Stay on the same machine, and turn around. Change the bar to this one, and just keep your elbows at your sides. Go all the way down, don't sway, and stand straight.
10-8-6, always going up, right?
5. Finally, do dips, or go to the dips machine. Put on some big weight, and go at it. Max reps (go high weights, get 10+ reps though).
This is the burn out, then your done.
I just threw this together, let me know if anything needs fixing or explaining.
Have fun. Remember to get protein and supplements.
