What's your go to arm routine?

Superset Ez curl bar or straight bar eccentric curls, Hammer curls...4 x 12
Superset Db Tricep extensions (21's) with kickbacks 4x12 on incline bench
Superset Arnold curls and skullcrushers 4 x 12.
Concentration curls, tricep rope pushdowns 4 x 12
Cable curls.with reverse tri pulldowns 4 x 12
If it's arm day 4 - 5 sets 12, 10, 10, 8 with heavy weights...
Been getting great results!!!!!

60 push-ups a day

>do warmup with cable bar 4 sets of 12 with lite to moderate weights
make sure at least one set is going all out - like 4 reps with max weight
>without rest inbetween superset it all with triceps pulldowns
>do 3 sets x 10 of pullups with proper pauses
>grab straight bar or ez bar and do about 5 sets x12 with heavier and heavier weights that do not demand anything more than 1-2 cheat curls per set
let my triceps and biceps rest
>do forearm work with a bar (hold bar arms down and just rotate it with your arms till tired) + bar forearm curls on a cable machine (behind the back)
>back to triceps - do 3-5 sets of unassisted and assisted triceps extensions
>do arnold 21 curls on cable
>go to dumbbells and do some amount of sloped sitting curls
>then see what doesnt feel tired and do that again

>>42745596
t. dyel

pull/chin up progression, 4-6 sets later i do some hammer curls 1-3 sets depending on how im feeling maybe even a dropset at the end. Besides that general pulling work

Rookies mistake is doing 8 different exercises with eeverything 3x12 or some bullshit

Hammer Grip concentration curls
Weighted chin ups
Cable rope curls. Making sure elbows are in front of my body at the start.
Heavy cheat curls
Heavy negative curls

For tris i like single arm reverse grip pull downs.
Overhead Extensions
Decline dumbell skull crushers
And ill usually finish with either some cheat overhead extensions/ negatives or some weighted tricep stretching.

The weighted stretching looks to be working out for me.

>arm routine
Just do compounds

>>42746006
No

>>42746961
>I can't attach half my bodyweight to my balls and pull my chest to the bar from a dead hang, so instead of trying to achieve it I'd rather compensate by doing meme exercises with dumbells slightly heavier and less pink than the ones chicks use during Zumba class
Please don't ever have a son

>>42745445
Is it actually possible to get 18 inch arms as a natty? I mean lean arms btw 10% bf max

File: IMG_0249.jpg (17KB, 250x241px) Image search: [Google]

17KB, 250x241px

>>42745596
>superset

>>42745445
Super concentrated seated curls
Weighted dips
Preacher curls
Skull crushers out to close grip press
Chin ups focusing heavily on the negative
Triceps extensions
Farmer carries
Wrist curls

>>42745445
Dont have an arm routine but on push day dips 3xf , cgbp 3x10-12 or skullcrusher 3x10-12, tri pushdowns 3x10-12

Pull day, weighted chins 3x5 2xf unweighted, hammer curls 3x8-12 and preacher or standing ez bar curls 4x10-12

Seems to be working well

a do a push/pull and switching to tris on pull day and bis on push day gave me some new arm gains quickly

it does hinder progress on the big lifts somewhat tho

i think the bottom line is just to switch shit up every so often

>>42747785
>Farmer carries
fo what my nigga

Curls
Tricep extensions
Deadlift holds

Arms aren't that hard?

>>42747732
I was gonna reply with yes but then I saw 10% I think it might be unlikely I have seen guys with 17 inches natty however they were 15-18% bfat.

>>42745779
t. No tris

>>42747956
Hand strength. Works my grips like none other.

>>42745445
Rich Piana's Arm Feeder workout

>>42745445
>Triceps hit by bench, incline bench, and OHP
>Also focus dips and tricep extension
>Biceps hit by pullups, lat pulldowns, high row, and seated row
>Also focus with barbell curls and chinups
>Forearms hit by pulling exercises
>Also focus with farmer walks and hangs