Arm workout-good or bad

Hi guys

I've been using the following arm workout and its working but not sure if its too much or too little....My biceps arent growing as much as I would like...Any suggestions???

I only do arms on Mondays,legs tuesdays,chest and abs wednesdays,legs thursdays,back fridays...weekends off


Foreams:Dumbell curls-inside and out(Standing with dumbells in hands hanging next to body and curling in/out-6 Sets from light weight to max,12 reps in,12 reps out.Max weight till muscle failure(36kg dumbells)

Triceps:4 x 12 reps-Close grip bench(Warm up)Max weight 95kg till failure
4 x 12 Tricep push downs(Cable machine pushing down)100kg till failure
4 x 12 Tricep overhead extensions(Cable machine in reverse extending overhead)100kg
till failure
4 x 12 Tricep dumbell push ups(Sitting with dumbell in hands behind head and
pushing upwards.54kg dumbell till failure

Biceps:4 x 12 reps Preacher curls on machine(Warm up)60kg till failure
4 x 12 Easy bar full extension standing.62kg till failure
4 x 21 (Sevens,not sure if anyone knows this exercise)40kg,last set full extensions
till failure
7 reps to bottom to halfway,then 7 reps halfway to chin,then 7 reps
full extensions
4 x 12 Max weight on easybar.62kg till failure

I always do the last 12 reps of each set till muscle failure

Added a pic of my body at the moment after PCT
Stats:95kg,17% bodyfat,1.76m tall...

You're certainly a strong dude. I'm sure if you keep up the arm routine at those weights your biceps are sure to grow.

Are you sure you using the correct form if you are doing those weights????
Something doesnt sound right!

I was on a cycle with 600mg test enth and superdrol at 20mg/day...the superdrol made gave me power Ive never experienced before....good stuff..only side was the nausea in the mornings...

Cool... i still dont see how you can do 100kg tricep pushdowns with correct form if you only 95kg's yourself.

Like i said... check your form... that could be why you not seeing the size on your arms.

I see you dont include shoulders in your routine??

I was on test enth 600mg a week and superdrol 20mg/day..superdrol gave me power like Ive never experienced before..only side was nausea in the mornings....not nice to puke every morning before gym...

O yes shoulders I do with my back routine,I change my routine every 8 weeks or so...I used to do back and abs,chest and shoulders...just changed it around to chest and abs,back and shoulders....

I lost around 5kg during pct....not bad concidering I picked up 13kg....also I think doing these exercises on the machine with cables and pulleys lightens the weight that you actually pick up a little..its not 100kg deadweight..just whats marked on the machine...

With those same weights.
3-4 secs up, 3-4 secs down slight pause at peak contraction - really pinch the muscle.
If it gets a bit heavy drop the weight by 50% and try again until proper weight/form ratio is achieved. Massive muscle growth can be expected.

Shoe, people are pressing some heavy weights.. I press some of the lightest weights in my gym, but I keep growing, form form form

Ill do that..thanx....

Mr_SA wrote: i still dont see how you can do 100kg tricep pushdowns with correct form if you only 95kg's yourself.

its called pulley systems,there are 2 pulleys usually on those machines making the 100kgs only about 65kgs really.

leverage!.

if you really wanna hit your triceps do push downs on the lat pull down machine which has 1 pulley,i bet u right now u wont get above 45kgs.

also your arm work out,tons of bar movements not enough dumbell movements, start off by doing incline dumbell curls,then do preacher curls,then do incline dumbell hammers and then do 21's.

DJ wrote: also your arm work out,tons of bar movements not enough dumbell movements, start off by doing incline dumbell curls,then do preacher curls,then do incline dumbell hammers and then do 21's.

There is no way the 21's are going to happen. By that time i dont even feel my Bi's anymore. No use to continue.

use a 15kg bar for 21's,make sure you pause at the top and the bottom of each movement for 1-2 seconds,i bet u will feel that,make sure each movement is slow and not using momentum...

I think I need to work on my form a bit,thanx for everyones advise....I'm starting my next cycle end of the month.I have thought of changing my arm routine to the following:

Foreams:Same as above
Triceps:Same as above but will use a single pulley machine
Biceps:Preacher curls,T-curls,easybar and 21's....

SDL - I just hope that when you start your next cycle at the end of the month that you were off for the same time as what your previous cycle and PCT was. Otherwise you're looking for trouble with health related issues. Why don't you try to get close to 10% bodyfat before you start next cycle. It will be much more beneficial for future gains.

I like to use a straight bar around 10 kgs, right after my workout, rest my arms on chest / stomach and then I do curls.. $(#)$#)$!#@!@$@!% wow, that gives a burn that you want to bring the place down

Hey spunkey have you tried the max ot way of training i just recently downloaded it from this site and have been following it now for about a month very nice i must say you should check it out. Also whats with the profile pick of yourself now everybody knows what you look like including any cops who may come onto this site to try bust somebody

Youre right....maybe I should remove it...thanx..Where is the training that u downloaded?

Im not too stressed about the bodyfat at this stage....I was on for 8 weeks and off for 9 weeks.Did lose 3 % bodyfat during cycle...

SPUNKYDELUXE wrote: Im not too stressed about the bodyfat at this stage....You should be....I was on for 8 weeks and off for 9 weeks.Did lose 3 % bodyfat during cycle...How and where did you measure this?

@spunky you download it from this site that we are on go to downloads at the top then e books look for max ot download it and have a good read

I suppose worrying about bodyfat depends on what your goals are...I want to be at least 110kg before doing any cutting...I measured it at the gym..not sure how correct those machines are???

Only true way is caliper testing