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  1. #1

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    Default What's your arm workout

    This is mine, anything you would add or remove??

    Barbell curls with EZ bar
    2 warm up sets - 12 reps
    4 working sets - 8 reps and last set to failure (12-13 reps)

    Bicep curls with dumbbells (standing)
    warm up set - 10 reps
    4 working sets - 8 reps and last set to failure (10-11 reps)

    Preacher curls with EZ bar (close grip)
    warm up set - 10 reps
    4 working sets - 8 reps

    Cable curls
    4 working sets - 12 reps (lighter weight)

    Over head press (seated)
    3 working sets - 6-8 reps (nice and slow)

    I used to do hammer curls and concentrated bicep curls (when you sit down and do one arm at a time) but i don't think they are much better then normal standing bicep curls, you get more of a burn but i have to stick to lighter weight otherwise i feel like i'll injure myself??

  2. #2

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    Default

    Skull crushers??

    close grip bench press??

  3. #3
    Grime Forum OG Nigel's Avatar
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    The poverty driven seem to have and they're moaning on top of having and I can't help but say that because it's just what I've experienced - Wiley

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  5. #5

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    Quote Originally Posted by Dad View Post
    3 wanks a day usually does the job and carrying me mams shopping.

  6. #6
    Grime Forum OG Shanger's Avatar
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    Default

    dont target arms separately tbh

    i just do some curls on back day after rows and pull ups


    21s >>>>>
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    Words on BIG H - Cry babies gona cry baby

  7. #7

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    Just did a hardcore arm workout, all of what I posted in OP

    did preacher curls on machine though, going to stick to doing them on there


    Sent from my iPhone 5 using Tapatalk

  8. #8
    Grime Forum OG Super Moderator Alter E-ghost's Avatar
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    Default

    Quote Originally Posted by Shanger View Post
    dont target arms separately tbh

    i just do some curls on back day after rows and pull ups


    21s >>>>>
    .

    + dips
    sure.

  9. #9
    Grime Kid
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    I use kettle bells quite allot and I see huge improvements vs. machines

  10. #10
    Grime Forum Don j09's Avatar
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    Quote Originally Posted by Nigel View Post
    lol

    preacher curls doe

  11. #11
    Grime Kid
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    my main arm exercise is barbell curls , dumble curls, concentration curl

  12. #12

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    Quote Originally Posted by Steve1234 View Post
    my main arm exercise is barbell curls , dumble curls, concentration curl
    Lol welcome to GF son

  13. #13
    Your Posts Sound Out Of Date And Expired
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    RIP Gym room
    One of the most powerful and richest of U.S. crime syndicate chiefs and bankers, who had major interests in gambling, especially in Florida, pre-Castro Cuba,Las Vegas, and the Bahamas.

  14. #14
    Any Guy
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    i follow the some of them that you shared

  15. #15
    Not Just Any Guy GlennMarsh's Avatar
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    Great arm workout shared in this thread,.
    I have almost same workout for my biceps and it give the great result in two month only,.
    Can you please share the shoulder workout here,.?

  16. #16
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    lol'd at how much of a n00b i was last year @Shanger

    "arm workout" lol

    chest, back and biceps

    shoulders and triceps

  17. #17

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    that you shared list of workout i attempt only Bicep curls with dumbbells,Over head press

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