What's your arm routine?

Personally I find that whenever I focus on my arms I get really bad tendinitis.

Frequency: 2x/week

Arms accessories day 1:

Close grip bench 3x10 One arm rope pushdown 3x10 Barbell curl 4x10 Seated incline dumbell curl 4x10

Day 2:

Same but with close grip replace with laying tricep extension, still 3x10

I do this once per week because I don't do any isolation arm work during my other workouts.

Bradford press 4x6-8

Barbell curls 4x6-8

Close grip bench press 4x6-8

Lateral raises 3x8-10

Dumbbell curls 3x8-10

Dumbbell skullcrushers 3x8-10

Reverse flyes 3x8-10

Moderate rest times for the first three exercises, then very short rest periods for the remaining.

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Tbh I have pretty decent set of arms and I never do an arm workout. With the compound exercises I do, I try to lift as heavy with proper form and adequate sets will allow me and my arms are usually pretty pooched afterwards. That's not to say I won't finish with an arm workout or 2.

For bi's, I'd go with classic DB curls or something I used to do sometimes was supermans(?) all with ez bars and all until failure with no rest between drop sets -> Example: 70lbs curls x7, 60lb x7, 50lbs x7. Rest 90sec and repeat 2 more times.

For tri's: close grip bench. Heavy weight 4x8-10

For biceps (2x a week)

3x8-12 Ez bar curl

3x8-12 Dumbbells curl

3x8-12 Dumbbells hammer curl

For Tris (2x a week)

3x5 CG bench

3x8-12 laying triceps extensions

3x12 dips

3x12 rope pull downs

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I find super setting triceps/biceps together works really well, and i also chuck in a few isolating sets at the end to get some blood into my arms!

Weighted chin ups for biceps, hammer curl for brachialis and forearm. Weighted Dips and decline laying extensions for all three heads of tricep.

Curls 2-4x 8-12 Normal/Pause Bench 3 x 5 and 5 x 3 respectively 2 Variants of rows plus Chin ups Sometimes close grip bench - 3 x 8-12

I hate training triceps. DOMS are insane on them. Biceps will get insanely strong from rows though. I started doing more rows and I brought my curls from 30 x 12 to 45 x 6

Back/biceps

3x12-10-8 ez bar preacher curls 3x5x10 db hammer curls 3x5x10 db single arm curls 3x21s

Chest/triceps 3x10-15 skullcrushers 3x12-15 overhead triceps extensions 3x10-15 triceps push downs 3x5-10 dips

3x8 DB Extension (Heavy)

3x8 DB Curl (Heavy)

3x10 Pushdowns

3x10 Hammer Curl

3x a week

A couple sets of curls at the end.

SS mastur race!

4x8-12/week of more direct biceps work

triceps get enough from OHP and dips

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