Blasting the Guns
Start with the following muscle training split-
Day 1: Chest. Day 2: Back, Day 3: Arms-Triceps AM/Biceps PM, Day 4: Delts, Day 5: Legs-Hams AM/Quads PM. Off. Repeat.
Biceps
Cable Curls: Having that constant resistance along the entire range of motion with cables. A nice way to do 21s. Breaking the rep down into segments, along with the higher reps. With more time under tension, exactly what the biceps need to shock some new growth into them. If you keep doing what you’ve always done, you keep getting what you always got.
Seated Dumbbell Curls: Learning that dumbbell curls one arm at a time may be more effective for you. Feeling the biceps working much more. Getting a better contraction and can even go heavier when you focus on just one arm. Two things to make sure of that you get a nice twist. Rotating the palm away from your body. Do not curl too high up. There’s a point you pass where you start feeling the movement in the delts instead of the biceps.
Barbell Curls: Three double drop sets on these is a good tip. Line up three bars and you’re ready to go. For example, maybe 110 pounds for 12 reps. Drop and pick up 90-pound bar and curl in 12 times. Then grab a 60-pounder to finish 12 reps. Rest a minute or two. Then do those three bars in a row again. Rest one last time then hit the final group of drop sets. The muscle pump is intense!
Dumbbell Hammer Curls: Most people don’t get the most out of these. Because they curl the dumbbell straight up. Getting a more complete contraction if you curl it up toward your chest, in towards the body. As with the regular dumbbell curl, you should flex your wrist outward so that your thumb is facing away from your body at the top of the rep.
One-Arm Dumbbell Preacher Curls: Sometimes your biceps tendon gets really tight by the time you’ve done a couple of bicep movements. When you can’t do for sets of 21s with the cables, it’s to much for them to be under tension so long. At those times, do a single-arm dumbbell preacher curls instead. You get a nice stretch for the biceps with these.
Front Double Biceps Cable Curls: Usually bodybuilders will do these leading up to a contest. Done not so much as an exercise, but to perfect front-double biceps pose while pulling a vacuum. Go light and hold every pose and vacuum for six to eight seconds each.
Triceps
Rope Cable Pushdowns: A lot of guys like to use the rope attachment to warm up the elbows with some higher reps. Once doing a couple of high-rep sets to do that, go heavier for four sets. This helps improve the strength on the long head of the triceps.
Overhead Dumbbell Extensions: You can do one or two arm at a time. This exercise hits the back of the triceps well. Use a moderate weight and aim for a complete range of motion with a good stretch on every rep.
Dip Machine: For triceps, compound movements more effective at building muscle mass than extension movements. The machine allows keeping the elbows closer to the body maintaining an upright torso. The tension is on triceps instead of drifting into the chest and delts.
One-Arm Reverse Cable Pushdowns: Another bodybuilding pre-contest phase, mostly done for more detail and striations. Keep going nonstop and switching off arms as soon as you fail with one.