Give me a routine for getting MASSIVE arms. That is upper arms

>>42034908
Train elbow flexion, then train elbow extension, then rotate your hand 90 degrees and do it again.

>>42034908
try this.
Google the top exercises for bis, tris and forearms and click on bodybuilding.com. Then select the top three for each exercise and perform each of them 3x10 three times a week

>>42034957
Lol, fpbp.

TRAIN BIG TO GET BIG C'MON
https://www.youtube.com/watch?v=ooLeMxUI4JU

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not saying my arms are big, but ive been doing this routine alongside madcow 5x5 and it worked pretty good

3x8 Hammer curl
3x8 any curl variation except hammer curls
3x8 overhead dumbbell tricep extension
7x12 cable curls
7x12 rope pulldowns

the gimmick is that you're supposed to rest 30-45 seconds between the 7 sets

Bicep curls, tricep extensions, grip work for forearms. All 3x8-12

Weighted chin-ups, weighted dips, curls, tricep pushdowns. Hammer curls, overhead tricep extensions.

>>42035130
your arms are literally tiny

>>42035130
>feels the need to post a nude selfie in an arms thread
This boy ain't right

>>42034908

biceps:
3x10 curls
3x10 hammer curls

triceps:
3x10 pressdown
3x10 overhead

forearms:
3x10 wrist curl up
3x10 wrist curl down

biceps:
pullups
rows
pulldowns

triceps:
bench press
dips
overhead press

and do some squats too (to strech the arms)

>I will not train any other body part, I just enormous arms.
t. Pajeet

>>42034908
Do the 8 hour arm workout

>>42034908
>>42035627
ye do 8 hour workout, and drink protein shake every half an hour, your biceps and triceps should grow like an inch or so after one workout

>mods leaving bait up this long

It's like you guys hate us

>>42034908
My routine for arms.
3x12 one arm preacher curl
4x20 push ups

>>42035641
>not doing the sixteen hour workout on amphetamines


lmao

>>42035130
Wow, did you get a hard-on thinking about how /fit/ was gonna see this? Kek at you, you weak, pathetic, useless, worthless, forgetable, shit stain.

>>42035808

That's IT?!?

Try my arms routine

3x10 hammer curls
3x10 roman salutes
3x10 seating isolation curls
3x10 tricep pressdown
3x10 reverse tricep pressdown
3x10 cable isolation curls
3x10 concentration curls
3x10 tricep kickback
3x20 wrist curls
3x20 reverse wrist curls

>>42034908
best way is blasting steroids bro, at least for me, my body was disproportionate as fuck, my chest is really good, decent core, good back too but with small arms, i started 600mg of test +50mg anavar and my arms grew 2 inches in one month, i still want more test so i can workout arms everyday

>>42037100
i do lifts in my freetime,i pretty much work all day and sleep all night.

>>42037420
also,i live in a village and don't have access to the gym,i do curls with a bucket.

>>42037471
do you have a town rapist?

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>>42037486
It's pretty boring,nothing really happens.
Pic related is the bucket.
22 kg

>>42037771
Have you ever seen a nigger before?

>>42037100
lmao this routine, hope you are joking anon.

Still, I'll do it one of this days, probably on friday just for the memes

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>>42037771
That has to be hard on the hands breh

Try wrapping a thicc towel around the handle to help train grip

>>42037771
Damn bruh, what continent you in?

>>42037782
Yes.
i just said hello and he replied back with the same thing.

>>42037852
>he doesn't train his skin resistance
cmon breh are you even trying

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u mirin armwrestling gainz senpai

>>42037853
Europe.

>>42037852
You loosen your joints when lifting so you don't damage your skin.

>>42034908
>Forearms
Deadlifts, pullups
>Triceps
OHP, Bench, Dips
>Biceps
Chinups, Rows

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i gotta go feed the chickens.
What do you drink /fit/?
Pic related.

>>42035130
add preacher curls to this and you're good.

>>42037946
If he doesn't call himself hellboy I will be very disappointed in him.

>>42037100
Do this shit except dont even set limits on your sets, keep reppin till you're screaming and shitting your pants every set. Then do this routine like 5 times a week. Works for the prison fucks.

I swear the only reason I look at /fit/ during the summer is to see how retarded it gets.

SIR should do a comic just for this crap.

>>42035130
but how often do you do this ?

>>42035130
please someone make this into a "the virgin flex" and make that pic the "chad flex"

i understand being an upper body bro and maybe doing token leg work with machines and shit, but entirely neglecting anything but arms makes no sense to me

that being said just do a fuckload of volume and do this >>42034957

>>42037946
shit nigger please tell me this is shooped

>>42038155
I do all of these and still have noodle arms

>>42034957
Underrated

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>>42038155
>heavy deathhoists for big forearms
can this meme fucking die please

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>>42035130
He looks like a pink dolphin with arms!

>>42035000
Does this work? My arms are seriously lagging behind. It's fucking frustrating to see curlbro's having bigger arms then me despite me benching 225lbs and them 175

>>42040061
did you fall for the "curls are a meme" meme?

>>42034908
For your forearms, try incorporating Fat Gripz into your pulling exercises every now and then.

>>42041001
When I first started lifting yes. I'm good at pull ups though, but my biceps look simply dyel

>>42037010
not doing 32 hour one arm workouts while on dog piss

>>42034908
preacher and hammer curls made mine grow the most along with pushdowns and overhead extensions

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>>42041714
>not doing 64 hour 0 arms workouts

>>42035130
You look like Jason Genova.

>>42041001
I fell for this too. Fuck you fit.

>>42042973
>not doing 5 scoop workouts

>>42044566
always research everything you read on this /fit/hole