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The body part that most people want to develop to impress others is arms.

The problem is that most guys end up doing too many sets and over train them or they do sloppy form so that they are not trained properly making the individual not get the proper extension and contraction.

I usually train arms separately and on different days. I've also done arms the same day and felt good. So it's all up to you.

Arms: Triceps Workout

The body part that most people want to develop to impress others is arms.

I usually train triceps with chest. I do chest first since my triceps are warmed up and go directly to triceps.

My first exercise is a tricep pushdown. I usually either do rope or v-bar and do 3 sets of 12 reps.

I then go to a more size exercise like pullover press. This is an old-timer exercise and you don't see it in the gym much because of all the new machines available. I usually use an e-z curl bar and load the weight. I grab it with a close grip and do a close grip bench press. After doing one rep on the way down with the weight on my chest I keep my elbows together and bring the weight over my head to stretch the triceps out. I then return the weight over my face and head back on my chest. That is one rep. It takes time to get the form but the exercise is great for putting mass on the triceps. I love it! I do 3-4 sets of 10-12 reps. It's an exercise that really pumps the triceps as well as stretches them!

I then go to either cable overhead tricep French press or I use an e-z curl bar and do overhead tricep French presses. I do 3 sets of 12. I make sure on all tricep movements that I stretch the triceps out by bringing my arm over head and grabbing my wrist with my other arm and pulling to get a nice stretch on the triceps. You can also get someone to pull on your arm that's overhead to stretch out the triceps even more.

I then finish off with cable kickbacks. This is done on a cable crossover. Use a rope and grab one end. Get into the bent over position like you are doing a kick back facing the machine and pull the rope making sure you keep your arm against your body and the only thing that should move is your forearm and elbow going from a bent position to having your arm straight against your side. I do 3 sets of 12 reps.

That usually is my last exercise for triceps and it's enough to give them a great pump.

Here is my whole workout:

TRICEPS WORKOUT(example)

Tricep pushdowns 3 sets of 10-12 reps
Pullover press 3-4 sets of 10-12 reps
Overhead cable French press 3 sets of 10 reps
Cable kick-backs 3 sets of 12 reps

Now biceps. I usually train with shoulders. I like doing a 4 dat slip with my bodyparts training Chest and triceps on day 1, Back, lower back and calves on day 2, Shoulders and biceps on day 3 and Legs on day 4.

My bicep training is changed every time I train them. I like to do different exercises. I'll show you and example of a typical bicep routine.

First exercise is standing barbell curls. I make sure I do the exercise strict. This means no swinging my back but total control on the way up and down. I also make sure I increase the weights slowly on the way down. I do 3-4 sets of 10-12 reps.

From there I do incline dumbbell curls. I do them at a 30 degree angle. I also like to do both arms at the same time. As I go up and down I make sure I keep my arms straight. This is unlike others who twist the dumbbells up and down. I like to do them this way to get that tight contraction on the way up and that extension you get on the way down.

From there I go to preacher curls. I do this with a straight bar but I sometimes use an e-z curl bar. I like to use the 90 degree angle straight up and down then on an angle. I do strict reps squeezing the way up and down. I do 3 sets of 12 reps.

I then go to either hammer curls or reverse curls. I sometimes do them on a preacher bench or I do them standing. I change for variety. Remember to stretch you biceps out after each exercise. I do this by grabbing an object from behind and straightening my bicep fee that stretch on it. Also, message the biceps after each exercise to stimulate and move the blood in them.

Here it is in a nutshell:

BICEPS WORKOUT

Biceps Barbell curls 3 sets of 12 reps
Incline curls 3-4 sets of 10-12 reps
Preacher curls 3 sets of 10-12 reps
Reverse curls 3 sets of 12 reps

There you have it. My complete workout to arm size. Give it a try and tell me what you think.

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