Here are two exercise methods for bodybuilding enthusiasts to learn and refer to. For more arm exercise methods, please refer to other articles on MuscleNet.
The first is to use: ordinary training group
Day 1: Triceps
Seated behind-the-neck bar extension
4
8—10
Rope push down
4
8—10
Standing overhead arm cable dip
4
8—10
Supine one-arm cable dip
4
8—10
Standing single-arm cable extension
4
8—10
Day 2: Biceps
Standing Bar Curl
4
8—10
Standing Arm Cable Curl
4
8—10
Single-arm oblique cable curl
4
8—10
Dumbbell concentration curl
4
8—10
The second method is to use: high-rep descending weight sets
Day 1: Triceps
Press down on the straight bar
7*
50--10
Overhead Cable Dips
7
50--10
Single-arm cable extension
7
50--10
Seated single-arm dumbbell arm extensions behind the neck
7
50--10
Single-arm rope push-down
7
50--10
Day 2: Biceps
Dumbbell alternating curls
7
50--10
Single-arm oblique cable curl
7
50--10
Dumbbell alternating straight grip curl
7
50--10
Standing one-arm cable curl
7
50--10
Seated Cable Concentration Curl
7
50--10
Instructions: 1. *For the first three groups, do 50, 20, and 15 times to failure respectively. For the fourth group, do 12 times first, and then do 3 decreasing weight groups (these 3 decreasing groups use the third group respectively. Second set (same weight as first set), repeat each drop set no less than 10 times.
2. Overall training plan
Day 1
Day 2: Back and Biceps
Day Three: Shoulders and Trapezius
Day 4: Legs
Day 5: Rest
Day Six: Repeat
3. The combination of heavy weight and light weight. If you use heavy weight this time, it will be light weight next time.