Hey guys ive usually follow a full body plan of complex exercises and rarely do any isolation work.
Heres what I have been doing in the past 6 months.
Bench
DB bench
Push press
Pullups
Rows
Deadlifts
DB snatch
1-leg squats / stepups
Squats
So ive pretty much been working full body, and have been gaining some weight lately. I want to put some more focus on my arms though, because i feel they are lagging in both strength and size.
I would like to choose 2 exercises to work into my EDT program, and have some ideas, but wanted to get your thoughts.
1.) Floor DB tricep extensions. I did these as an assistance exercise during westside, and my triceps were always sore afterwards. I know soreness isn’t a good measure of effectiveness, but it does show how much its hitting my triceps.
2.) I want to do some form of curl, and was thinking of a close grip reverse curl.
Are these good exercises or should i use something else.
Barbell curls are called the best bi exercise most of the time, but my personal favourite is incline curls (palms facing forward). But I do think if you can design a routine that has deadlifts, squats and what not, I’m sure you can come up with two arm exercises.
[quote]PF_88 wrote:
Barbell curls are called the best bi exercise most of the time, but my personal favourite is incline curls (palms facing forward). But I do think if you can design a routine that has deadlifts, squats and what not, I’m sure you can come up with two arm exercises.[/quote]
incline db curls are probably my second favorite. love that exercise.
[quote]dankid wrote:
Hey guys ive usually follow a full body plan of complex exercises and rarely do any isolation work.
Heres what I have been doing in the past 6 months.
Bench
DB bench
Push press
Pullups
Rows
Deadlifts
DB snatch
1-leg squats / stepups
Squats
So ive pretty much been working full body, and have been gaining some weight lately. I want to put some more focus on my arms though, because i feel they are lagging in both strength and size.
I would like to choose 2 exercises to work into my EDT program, and have some ideas, but wanted to get your thoughts.
1.) Floor DB tricep extensions. I did these as an assistance exercise during westside, and my triceps were always sore afterwards. I know soreness isn’t a good measure of effectiveness, but it does show how much its hitting my triceps.
2.) I want to do some form of curl, and was thinking of a close grip reverse curl.
Are these good exercises or should i use something else.[/quote]
The tri exercise is fine, good even. The bicep exercise is not a direct brachii exercise, more forearm extensors and brachialis.
Bar curls are the way to go no.1 mass builder in my book, hard 4-9 reps heavy as fuck, forced reps or rest/pause.