Need Good Biceps/Triceps Workout

Leaving Monday for yet another week on the road and my plan is to do a 4-day split with my training while in New Jersey.  Great gym with nearly every machine necessary where I am going (CanDo Fitness in Princeton).  I have pulled the back, chest and leg workouts off of Sean's Workout of the Week thread, but I need a good arm workout to compliment this training.

I'm thinking of splitting out as follows:  Monday - back & traps; Tuesday - legs; Wednesday - rest; Thursday - chest & shoulders; and Friday - bi's/tri's.  Any suggestions for bi's/tri's?

Craig, give this a try, it is an arm workout I put Funda through, and she seemed to really like it, and got some good soreness from it. 

Warm up - 2-3 sets of lightish preacher curls (20 reps)

Monster Set (Biceps) - Preacher curls (15 reps) / DB hammer curls (15 reps) / Straight bar curls (standing with a wide grip) (15 reps) / back to preachers curls with less weight (15 reps)

Do that 4 times...trying to keep the reps in the 8-15 range...although you will find that gets pretty tough.

The last 2 sets of those 4, do the first set of preacher curls as a drop set, so...Preacher (8-10 reps), drop weight (6-8 reps), drop weight (10-12) (all of these drops are done to failure) / DB hammer curls / Straight bar curls / preacher curls.

Biceps are toast...

Monster Set Triceps - Close grip bench on a smith machine (15-20 reps) / DB overhead extension (12-15 reps) / Close grip bench (8-10 reps)

4 sets of this 

Super Set Triceps -  Cable skull crushers (15-20) /  'V' bar push downs (15-20)

4 sets of this

Let me know what you think.

Enjoy your trip.

JC 

Jordan

On your triceps close grip smith are you taking the weight to your lower chest or up higher? I'll try this workout in the AM.

PS Jordan

I'm finally under 164lbs also!

Thanks Jordan...looks painful ...I like it!

I don't know if you read my thread this morning, but I did some close-grip smith machine presses and they tended to hit my delts more than my tri's...does that suggest I am using incorrect form?  Kind of to Bruce's question above I think.

Also, preacher curls with EZ bar or straight bar? or does it matter?

Bruce, let me know how this works for you!  I'm definitely going to try it either way, just curious.

Bruce - lower chest

Craig - make sure you keep your elbows close in to your sides, this will help you feel it less in you delts.

Preachers, use an e-z curl bar.

enjoy! 

Jordan

I did the tri workout yesterday and liked it. Did quarters on the smith bp and had to drop down to a 60lb dbell on the overhead ext. I was surprised how much the smith press pre exhausted me on the overhead extensions. Also added bent over cable reverse extensions to the second superset. Thanx for the workout.

Bruce

BICEPS 

Up the Rack BB Bicep Curls: 3 sets; i.e. Rep Counts: 15, 10-12, 8-10, 15-20

(Pick a weight that you can get 15 reps, then go directly into the next highest weight, repeat, and end with the lowest weight again)

DB Standing Hammer Curls: 3 sets; 15, 12, 10 (3 negatives at end of each set)

Cable EZ Bar Speed 21's: 3 sets; 21 total reps for each set- first 7 FAST; second 7 regular speed; third 7 SLOW (3 seconds up; 3 down); mix and match order

Triceps ( I did this workout on Wed, and they're still sore today- Sun)

Seated DB Extensions (one DB): 4 sets; 12, 12, 12, 8-10

Overhead Rope Cable Extensions:  12, 10, 8 with one drop, 6 with 2 drops

ss (4 total sets)

DB 1-arm Kickbacks: 12, 12, 12, 12

BICEPS

Run the Rack (1 set for warm up) start with a weight you can do 10 reps for then go up 5 lbs and perform 5 reps until you find yourself cheating too much or the weight is too heavy.

EZ Bar/Cambered Bar curl (builds bicep peak) 3-4 sets @ 10 -12 reps

Incline Cable Hammer curl or preacher DB hammer curl - 4 sets 12-15 reps

straight bar curl (21 style alternating hand position)close grip, neutral grip, then wide without rest is one set....perform 3 sets

end with standing 2 arm cable curl or standing concentration curl - 4 sets of 12-15 reps

tris

rope cable pulldowns w/ overdead rope cable pulldowns - 3 sets of 12-15    OR

(D RING) cable pressdown w/ rev cable pulldowns

 Cable or DB kickbacks - 4 sets of 12-15

OR

DB skullcrushers

end w/ weighted dips (on bench or regular) 

im suprised so many of you train the biceps with high reps. i do not train the bis and tris together but i will post my current routines basic but effective.

tris done after chest

close grip bench presses 3sets 8-6-6

lying straight bar ext  3x10

biceps done after shoulders

one arm preacher curls 3x8    barbell curls 2x10