my arms routine

[capitan astro]

I had been exercising for the past 1 year, I ve got gains on my arms, but I currenly do my routine and I dont feel any changes on them
mostly at my triceps. Can you criticism my routine and suggest something? i exercise arms routine 3 times a week.

my arms routine
biceps
dumbell curl 3*10
preacher curl 3*10
21`s curl 3*21 ( barbell)
concentracion curl 3*10
triceps

dips 3*15
cabl pressdowns 3*20
lying extensions 3*10

:help: i want a better triceps grow

[preist943]

try

barbell curls 3 sets of 6-8 reps

inclyne dumbell curls 2-3 sets 8-10 reps

concentration curls 2-3 sets 10-15 reps


tris

close grip benchpress 3sets 6-8 reps

tricep pushdowns 2-3 sets 8-10 reps
the do your dips

that should be a good change and by the way id never do 21s i think there just a waste of energy that could be used on a real movement

[anabolic_hippie]

big triceps requires lots of skull crushers, dumbell extentions and close grip bench
they work awesome
i would just always switch up your routine if you are doin that routine every arm workout then they are just going to adapt to it, i try and make my workouts always alittle different then each other so that they are always in a state of shock
try it is seems to work for me

[Steak Helmet]

Keep those reps to 10 and under

[Ozzy]

bench dips
JM presses
French press

1-2 sets to failure on these and you will have big tri's

[Stroyer]

Bi's get hit once every 4 days, I do:

Preacher machine curls:
3 warm ups.
1 work set, done rest paused fashion for 12-15 reps total: 8+4+2 reps.

Thats it !!

[afdsaint]

for bis i started this 2 weeks ago:

offset curls (hands up against the innermost plate on the dumbbells, whle seated and fully upright)
incline dumbbell curls
standing hammer curls
3 sets, 10 reps each exercise

then take a weight u can normally do for round 20 reps, then do rest/pause ur way to 100 reps

i put 1/4" on my arms in 2 weeks, got it from a guy in the gym

[GetPsycho]

i prefer tris before bis on an arm day. a solid pump in my bis will affect the ROM on most bi exercises. and why so many exercises for the bis? tris make up 2/3 of the upper arm.

[IronMike81]

As far as arm routines go, i always liked supersetting my exercises. Saves time, gives you a great pump and definately increases your cardio. If your seeing minimal gains why not try hitting your arms maybe twice or even only once a week, just blowing them out and see how they grow. Maybe doing 20 sets or so for bis and 20 for tris.

[protobe]

skullcrushers should be your meat and potatoes for triceps, your triceps is what gains your arm size so i would do
skullcrushers
dips
extensions and pulldowns
if you want mass go onto a 5 rep for each set routine
or a 4 set 12,10,8,6 rep scheme they are great for gains
eat right a lot of protein and try to get in about 15-20 sets a week in arms if that seems to much than move it down to about 12-15 good luck

[ACES2911]

Do you mean 15-20 sets or 15-20 reps??

[BULKING_N]

I like to do weighted dips between the benches for triceps as a finisher. Be careful and have someone load and unload the plates on your lap.