First off, Hey I am new to the site/forum uh I am going to b 17 in november, I am 5'7 I know not tall but w/e, I weight 145lbs did weigh 150 at the begining of the school year but weighed myself 2 weeks ago and was 145, so took off 5lbs pretty fast imo. Also started working out at the very end of Freshman year because I was at 120 lbs and basically my arms were like bone with very little muscle and I wanted to become stronger, so I have been working out for about 1 year now bit over a year. and my arm is at 15"
But for like the past 2 month's when I work my Biceps I have noticed that I either dont get sore the next day or I am sore 2 days after which causes me to rest for 2 days instead of 1. but lately I havent been getting sore at all.....
My arm Workout is
DB Curls: 3-4 sets, 7-10 reps at 30 lbs
Hammer Curls: 3-4 sets, 5-8 reps at 25-30lbs
DB Bicep Concentration Curls: 3-4 sets, 10 reps at 25-30 lbs
Diamond Push ups: 4 sets, 15 reps
Shoulder Width push ups: 3 sets, 40-50 reps
Then there is a push up I do where I put my arms back as far as I can usually it's around my belly button mayb just above it (works your chest and tris amazing): 3 sets, 15-20 reps
thats my arm workout and every now and then I will go down to my basement and do some BB Curls: 3 sets, 5-10 reps at 90 lbs
(this is all done at my home so I just have some basic workout equipment and machines.)
and I do this workout usually on mondays but sometimes I do it on mondays and thursdays. I sued to do it every other day but lately I have been slacking off, but I plan on doing it every other day starting this monday, but if there is any flaw in my workout that is causing me not to get sore please say, also if u know any other workout techniques I could add that could work my deltoid or bicep please tell. thx