Arm Day

Jennalynn1765
Jennalynn1765 Posts: 13 Member
edited December 2024 in Fitness and Exercise
Interested to hear what everyone does for an arm day.

Replies

  • TR0berts
    TR0berts Posts: 7,739 Member
    Bench press, overhead press, rows, lat pulls. Occasionally Brocurls or tris.
  • MsRuffBuffNStuff
    MsRuffBuffNStuff Posts: 363 Member
    TR0berts wrote: »
    Bench press, overhead press, rows, lat pulls. Occasionally Brocurls or tris.

    For me, bench press is on chest day, rows are on back day, lat pulls are on back day... what do you do for chest and back day?

  • TR0berts
    TR0berts Posts: 7,739 Member
    edited October 2016
    I don't do true body-part splits. Upper/Lower.

    eta: Arms are worked almost entirely on upper days.
  • MsRuffBuffNStuff
    MsRuffBuffNStuff Posts: 363 Member
    For "Bicep/Tricep" day (Shoulder day is a different workout)
    All done with free weights except the one machine for tricep push down

    Dumbell curls
    Preacher Curls
    Overhead Tricep Extension
    Concentration Curl
    Tricep Kick Back
    Tricep Push Down (Machine)
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    I do not do an ARM day (no curls at all).. they handled through my upper body day but I do include tri work.
  • sijomial
    sijomial Posts: 19,809 Member
    I don't do arm days, I do upper body days as my arms are connected to my upper body. :)
  • kwtilbury
    kwtilbury Posts: 1,234 Member
    Biceps:
    Barbell or EZ bar curl < staple
    Preacher curl
    Incline DB curl
    DB hammer curl or rope curl on cable machine
    Spider curls
    Concentration curls

    Triceps:
    Skullcrushers
    Dips (weighted and unweighted)
    Overhead tri extension (with dumbbell or rope)
    Rope pressdown
    Cable pressbacks

    Forearms:
    BB or DB wrist curl
    Standing rope twist
    (I don't do forearms very often)
  • ninerbuff
    ninerbuff Posts: 49,047 Member
    Because I don't need my arms to get any bigger nor do they need as much work as my legs, I train them maybe once a week. And it usually consists of:

    Barbell curls
    One arm preacher curls
    Dips or close grip bench
    Lying triceps extensions

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  • grob49
    grob49 Posts: 125 Member
    Heavy EZ curls 4 sets of 6-8 last set to failure
    Dips 4 sets of 6-8 last set to failure
    Tricep press 4 sets of 6-8 last set to failure
    Bicep Blaster EZ Curls 4 sets of 6-8 last set to failure
    Bicep Cable 27s 3 sets
    Tricep Push Downs 3 sets of 8-10
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I wouldn't have a day dedicated to arms...even if I was doing a split, I wouldn't have "arm day"...I would work them into another upper body day...

  • deluxmary2000
    deluxmary2000 Posts: 981 Member
    Are you really doing just an "arm day", or do you mean an upper body day that also includes your chest and back? Because the former would be a bit unusual...
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    I do full body routines, and wouldn't do an arm day, but I do chest press, OHP, lat pull over, curls, skull crusher, deadrows, upright rows, etc..
  • jemhh
    jemhh Posts: 14,261 Member
    U/L split here too. I mostly do compounds but include a few isolations exercises at the end, time permitting. I like to rotate cycles of bicep/tricep and shoulder-specific isolation exercises.
  • grob49
    grob49 Posts: 125 Member
    I have found that lets me target my biceps and triceps. If I combine biceps with back and triceps with chest. Then they are already pumped and tired. I can do a heavier wieght and take them to total failure better. Otherwise they fail sooner.
  • colors_fade
    colors_fade Posts: 464 Member
    jemhh wrote: »
    U/L split here too. I mostly do compounds but include a few isolations exercises at the end, time permitting. I like to rotate cycles of bicep/tricep and shoulder-specific isolation exercises.

    This. I have two "upper body days" per week. The bench & bent-over-row are my core lifts that day, and are how I start every session, and then I do supersets for the bicep/tricep, mixing in other chest/lat exercises as the session goes along (flys, cable pull-downs, etc.)

    My favorites (for arms specifically, since that's what you asked for):

    1) Dumbell Floor Press

    2) Tricep Pushdown

    3) Alternating Hammer Curls

    4) Close-Grip EZ Bar Curl

    5) Dumbbell Alternate Curls


    6) Skullcrushers

    I certainly recommend checking out the www.bodybuilding.com site and pouring over the various exercises that target each body part, and finding the ones that work best for you (or that fit your gym's equipment best).

  • jessef593
    jessef593 Posts: 2,272 Member
    Current program is:
    EZ bar preacher curls 3x8-12
    Dumbbell concentration curls 3x12-15
    Revers curls 2x15-20

    EZ bar skull crushers 4x8-12
    Reverse grip 2 handled cable extentions 4x12-15
  • ndj1979
    ndj1979 Posts: 29,136 Member
    sijomial wrote: »
    I don't do arm days, I do upper body days as my arms are connected to my upper body. :)

    same here...

    having one day just for arms sound a little ridiculous..
  • ndj1979
    ndj1979 Posts: 29,136 Member
    grob49 wrote: »
    Heavy EZ curls 4 sets of 6-8 last set to failure
    Dips 4 sets of 6-8 last set to failure
    Tricep press 4 sets of 6-8 last set to failure
    Bicep Blaster EZ Curls 4 sets of 6-8 last set to failure
    Bicep Cable 27s 3 sets
    Tricep Push Downs 3 sets of 8-10

    sounds like overkill...
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    ndj1979 wrote: »
    sijomial wrote: »
    I don't do arm days, I do upper body days as my arms are connected to my upper body. :)

    same here...

    having one day just for arms sound a little ridiculous..

    I've noticed that some females refer to exercises that involve the arms as "arm exercises", like pushups, rows, shoulder presses, etc. So maybe the OP meant upper body day? :+1:

  • ndj1979
    ndj1979 Posts: 29,136 Member
    Cherimoose wrote: »
    ndj1979 wrote: »
    sijomial wrote: »
    I don't do arm days, I do upper body days as my arms are connected to my upper body. :)

    same here...

    having one day just for arms sound a little ridiculous..

    I've noticed that some females refer to exercises that involve the arms as "arm exercises", like pushups, rows, shoulder presses, etc. So maybe the OP meant upper body day? :+1:

    could be....
  • trigden1991
    trigden1991 Posts: 4,658 Member
    Personally the exercise selection changes depending on the gym and how busy it is however I nearly always superset Biceps and Triceps. Start with the more "compound" moves and move towards more isolations as the session progresses.

    For example:

    1)Close grip bench / Barbell curl
    2) Dumbell Hammer Curl / Overhead Tricep Extension
    3) Cable Rope Curl / Rope pushdown
    4)High cable curl / One arm pushdown
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    I have days focused on one or more of the big three. In terms of what I do that is isolation for my arms, hammer curls, Tate press, JM press are staples in my programming.
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    I do an upper/lower program with mostly compound lifts and will throw in some light arm stuff at the end of my workouts, usually just 3 sets each for Biceps and Triceps, and sometimes will do a few sets of Lateral Raises if I have time.

    Biceps:

    Concentration Curls (my favorite)
    Barbell Curls
    Hammer Curls
    Incline Bench Curls

    Triceps:

    Skullcrushers
    Cable Overhead Tricep Extension
    Cable Pushdowns

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