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post #1 of 10 (permalink) Old 03-05-2003, 10:21 PM Thread Starter
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triceps and biceps

yeah guys what is the best exersize for the bi's and tri's and what builds them up the fastest please help thanks guys
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post #2 of 10 (permalink) Old 03-06-2003, 10:40 AM Thread Starter
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come on guys someone has to know a good work out for them... but let me know if yall find out thanks aaron
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post #3 of 10 (permalink) Old 03-06-2003, 10:41 AM
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You still go to Gold's?

I'm headed up there at 3-3:30 to do legs today.. Nancy's got me going everyday now that I have spare time.

Todd
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post #4 of 10 (permalink) Old 03-06-2003, 09:47 PM Thread Starter
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no i wish i still did but i work out at home for now.
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post #5 of 10 (permalink) Old 03-07-2003, 06:09 AM
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This is what I do-

for biceps- concentration curls 3 sets of 15 w/40lbs.
hammer curls 3 sets of 15 w/25-30 lbs.
now here's the fun part... you need a good set of dumbells for this... start at the lowest dumbell (like 5 lbs) do 3 reps... without resting move up to the next weight (say 10 lbs) do 3 reps... keep moving up and doing 3 reps till you can't anymore (lets say you make it to 45). take a very short breather and start going down (start with the 45) by the time you get down to 5 again you'll feel it.

for triceps- cable pulldowns (don't know if that's what it's called)
3 sets of 15 w/80 lbs
dips- as many as you're comfortable with
skull crushers 3 sets of 15 w/70 lbs


hope this helps you some

'00 GT 5spd. K&N filter, flowmasters.
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post #6 of 10 (permalink) Old 03-07-2003, 10:02 PM Thread Starter
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thanks a bunch man... i'll see what happens
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post #7 of 10 (permalink) Old 03-08-2003, 12:32 PM
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Quote:
Originally posted by podman152

for triceps- cable pulldowns (don't know if that's what it's called)
I think those would be cable pushdowns
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post #8 of 10 (permalink) Old 03-10-2003, 09:32 PM
 
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biceps

If you want some really bad ass bi's and tri's got to askmen.com. From there on find the information about arnold swarzenegger. It has a sample of his workout on there and i tried it and i nearly cried it hurt so bad but my arms are huge and solid and it took a very short time. You have to be ready to do lots of sets and reps. His workout is so intense it can make you sick.
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post #9 of 10 (permalink) Old 03-10-2003, 10:34 PM Thread Starter
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Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps...what does it mean by for the all three heads??
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post #10 of 10 (permalink) Old 03-10-2003, 10:45 PM
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Quote:
Originally posted by Aaron Clopton
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps...what does it mean by for the all three heads??
From an anatomy standpoint, the three heads of the triceps are known as the lateral, medial and long. The lateral head is located on the outer side of the arm; the medial is located toward the midline of the body and the long head, which is the largest of the three heads, along the bottom portion of the triceps. The primary function of the triceps is to extend the elbow (straightening the arm). Its secondary function is to bring the arm down towards the body (adduction).

From an article on E-Fitness.com (http://www.efitness.com/news/article...rticle_id,7153)
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