Goat Arm routine to get big arms, do this 2x week atleast.

ZUZZCEL

ZUZZCEL

Banned
Joined
Sep 27, 2018
Posts
4,813
Reputation
4,284
-supperset 1
alternating curls and straight bar pushdowns. keep palms up on the curls the whole time, no twisting AT ALL EVER.

-supperset 2
straight bar curls and one arms cable pushdowns. no swing or cheating on the curls and wrap a towel around the rubber stopper on the cable to grip it, don't use an attachment

-supperset 4
alternating incline curls and and overhead extension. again no twisting of the db's on curls.

-supperset 3
one arm db preacher curl and ScullCrushers

3x12-5x12 On everything, . light wieghts, focus on stretch/contraction etc. (start with 3x12 and see how u feel)

also have 50 carbs of gatorade pre workout for a pump.
 

Users who are viewing this thread

Top