Critique My Arm Plan

Training Beginners
1

First plan ive ever tried to put together. it’s probably bad, i just read some articles and took excercises directly from them, so i know ill have to change them here and there based on my abilities.

Im starting on other plans, such as my legs and abdominal now.

Upper Arms

Incline DB curl ( 1 x 6, 1 x 4, 1 x 2, 1 x 4, 1 x 6)

Single arm isometric barbell curl (hold 20-30 sec, 90 degree)

Barbell curl, drop, catch. (5-6 reps 10 seconds rest)

Partial close-grip bench press (1 x 6, 1 x 4, 1 x 2, 1 x 6, 1 x 4, 1 x 2, 1 x 6, 1 x 4, 1 x 2 (9 total sets) 120 seconds rest)

Preacher curl- (1 x 6, 1 x 4, 1 x 2, 1 x 6, 1 x 4, 1 x 2, 1 x 6, 1 x 4, 1 x 2 (9 total sets) 120 seconds rest )

Decline dumbbell triceps extension (1 x 8, 1 x 6, 1 x 4, 1 x 15 (90 seconds rest )

Reverse incline hammer curl (1 x 8, 1 x 6, 1 x 4, 1 x 15 (90 seconds rest)

Lower Arms

Upright Rows (1 x 6, 1 x 4, 1 x 2, 1x 6, 1 x 4, 1x 2, 1 x 6, 1 x 4, 1 x 2)

Incline wrist adduction, unbalanced grip ( 1 x 12, 1 x 10, 1 x 8, 1 x 6, 1 x 6, 1 x 15 )

Preacher wrist curl ( 1 x 12, 1 x 10, 1 x 15)

Reverse curls, paused (1 x 8, 1 x 6,1 x 6, 1 x 4, 1 x 4, 1 x 15) 90-30)

Hammer Curls ( 1 x 6, 1 x 5, 1 x 4, 1 x 5, 1 x 6, 1 x 5, 1 x 4, 1 x 5, 1 x 6)

Curls ( 1 x 8, 1 x 8, 1 x 6, 1 x 4, 1 x 6, 1 x 8, 1 x 8 )

2

What?

What the hell is a “plan?”

Is this one work out?

who the hell does “lower arms” by themselves?

-chris

3

I am hoping the OP just forgot some OR statements.

-Triceps do Close Grip Bench OR Skull crushers
-Biceps do Barbell Curls OR Dumbbell Curls

Arm Size is generally speaking in relation to one’s overall body mass. Get some.

4

[quote]yasser wrote:
I am hoping the OP just forgot some OR statements.

-Triceps do Close Grip Bench OR Skull crushers
-Biceps do Barbell Curls OR Dumbbell Curls

Arm Size is generally speaking in relation to one’s overall body mass. Get some.[/quote]

I am thinking that the OP must have just bought a newer, larger purse.

I find that many new guys that put this much thought into an “arm plan” are lacking everywhere and just need to do about 7 basic lifts over and over for 2 years but don’t want to.

-chris

5

I don’t do any direct arm work at all. But since I started squatting, doing heavy chins, and OH presses they are starting to grow. So I think it would be better to pursue working on the bigger, heavier compound lifts then doing some crazy arm specific workout.

6

[quote]theuofh wrote:
I don’t do any direct arm work at all. But since I started squatting, doing heavy chins, and OH presses they are starting to grow. So I think it would be better to pursue working on the bigger, heavier compound lifts then doing some crazy arm specific workout. [/quote]

Quoted for truth. mass overall = arm mass for newbs.

Your exercise choices aren’t bad, just not needed.

7

I’m always playing football so I found some football articles and used the suggested excercises to come up with that.

My work out before that ONLY consisted of curls, military presses, bench press, squats.

8

Your “work-out” for the next 2 years should likely consist of ONLY mil press, squats, deadlifts and chins/rowing.close grip chins are all the bicep specialization you will need until your have the overall mass to support bagger arms.

-chris

9

Considering nothing’s changed, I’ll give you the same response you got last year that you apparently didn’t do.

Do that.

10

my arms were disproportionate so on sundays at home i have a 100lb barbell and i just do about 4 - 6 supersets of barbell curls and lying externsions. works fine

i dont see how you can maintain intensity and stay near your max strength with that many exercises and that kind of volume

11

you weigh 103lbs.

do rippetoes

12

103 lbs, Eat, drop arm specialization, focus on the big lifts.

Try this

Summary:

Workout A
Squat 3x5
Bench 3x5
Deadlift 1x5

Workout B
Squat 3x5
Press 3x5
Power Clean 5x3

later on you can add in some exercise work like Back Raises, Pull Ups, Dips and some arm work.

13

are you serious man?

i get more results from curling once a week one exercise 3 sets of 10

stop being hard headed and listen to everyone else and if you arent serious about working out and getting big then dont post asking for help or advice

14

[quote]Otep wrote:
Considering nothing’s changed, I’ll give you the same response you got last year that you apparently didn’t do.

ZedLeppelin wrote:
eat double what you’re eating now.

every workout:
bench press
chin ups
squats
deadlifts
.[/quote]

I did everything except the chin ups for a long time, I dont have anything to do chinups with. I have actually built something to stand in my yard but I havent got any handles or a bar to complete it with.

To everyone: Thanks for your input

15

Im just wondering how tall you are, because 103 lbs is very light.

You are still young, and may not be suited to put on muscle very easily. As you get older this will likely not be as big of a problem.

You may have to accept not being huge or having huge arms for a while. Instead, I would focus on learning all the main lifts and getting your strength up.

There are two programs that are really geared toward guys like you. First go through starting strength, and then onto westside for skinny bastards. These two program will get you ready for the day that you start to fill out an pack on the muscle.

Or if your not that into weightlifting thats fine. You could do a lot of Body weight exercises. Pullups, and diamond pushups are a great way to build some muscle, but just make sure you have some way of adding resistence as you get stronger, and dont forget your legs.

Hope this helps you a bit. Oh, and theres a ton of great articles on here that you should read.

16

I started training at the start of February, I have done around 6 sets of arm curls since then and thats about it, but my arms have grown. You dont need to curl to make your arms bigger, just about ever upper body movement you do involves your arms either pushing or pulling.

17

I dont want to be this guy, but no one else has made enough of an issue of it yet.

try this workout:

curl two tablespoons of peanut butter into a bowl.

upright row a cup of oats into the bowl.

for forearms and grip, get a squeeze bottle of honey and squeeze 3 times over the bowl.

for some nice resistance chest and back work, get a large spoon and mix it all up.

then for your PWO - eat what you just made.

do this 4-5 times a day on top of what you ate whilst failing to grow doing squats and deads for a ‘long time’.

you can do this in the squat rack if that makes it more enjoyable.

18

[quote]Medic619 wrote:
I did everything except the chin ups for a long time, I dont have anything to do chinups with. I have actually built something to stand in my yard but I havent got any handles or a bar to complete it with.

To everyone: Thanks for your input [/quote]
While theoretically possible, I doubt that. Here’s why-

1)Your profile still reads you as 103 lbs. While you may just not have updated it in a year, its more likely that you don’t actually lift.

  1. You’re ‘program’ involves nothing but arm movements. You even delineated the difference between ‘upper’ and ‘lower’ arms. Which means you probably don’t have a clue about exercise selection, despite having been on a well-rounded program for more than a year. I don’t buy it.

  2. You haven’t mentioned how much you eat. Which means you haven’t learned anything about this aspect of lifting because you haven’t been trying and probably ALSO haven’t been lifting as you’ve been recommended to.

19

need 3x10 index finger extensions
3x10 pinky lifts
3x10 phalange raises

like 4x a week in addition to the wrist and lower arm workouts… if u really wanna get buff.

20

Or do as Pavel might say… lock yourself to the squat rack and call me in a year. Putting on 20-30 lbs of muscle from hard and heavy leg work will do more for your arms than all of your arm work combined. First, get a foundation of strength before you embark on any kind of arm specialization.