Sample ARM DAY for NEW YEARS RESOLUTIONERS looking to GROW

[vanderr]

Hey guys. Wrote a little arm workout today I thought I would share. High volume beyond failure type routine for stubborn arms.

TRICEPS

Cable tricep extensions (with rope): 3 sets of 20. One drop on each set by 30% of the weight.
Decline EZ-bar skullcrushers: 3 sets of 12.
Dumbbell tricep extensions: 3 sets of 10. Using a neutral grip on two dumbells, place a mat and do these off the floor. Let the weight rest on the ground for 1 second between reps (dead-stop).
EZ-bar cable tricep extensions: 1 set of 100 reps. Start heavy and go for 15 reps, dropping the weight and utilizing rest-pauses until you reach 100.
Dips: 2 sets to failure.

BICEPS

Seated dumbbell curls: 4 sets of 12 per arm.
A) Machine preacher curls: 4 sets of 15. After you hit your 15 reps, do 10 partials in the bottom.
B) Dumbbell hammer curls: 4 sets of 15. 1 minute rest before returning to preacher curls.
EZ-bar reverse curls: 3 sets of 15.
Cable curls: 1 set of 100 reps. Pick a weight you think you can hit about 25-30 reps with. Use rest-pause as necessary until you reach 100 reps total.

Always had really stubborn arms through the years. Now they look pretty good when I'm sub-10% and have a really good pump going! Hopefully this works for you!

[17mahmoods]

I'm pretty sure any beginner who comes across this will start following and get disappointed when they still look small.

[vanderr]

I'm pretty sure any beginner who comes across this will start following and get disappointed when they still look small.

Really constructive comment lol. What does that have to do with anything?

Of course you need to apply continuous action to see results over the course of years. This is just one sample day to help out!

[17mahmoods]

Really constructive comment lol. What does that have to do with anything?

Of course you need to apply continuous action to see results over the course of years. This is just one sample day to help out!

I'm not saying the workout is bad its just the fact that noobs love working arms and when they see an arm workout with a picture of someone like you they will think this is the only way to go and only work arms.

[vanderr]

I'm not saying the workout is bad its just the fact that noobs love working arms and when they see an arm workout with a picture of someone like you they will think this is the only way to go and only work arms.

Nope definitely not, this is just 1 workout of 100 different cool high volume approaches you could take, focusing on staying in the 12 rep range.