Any suggestions on arm workouts? I've figured out a few new things recently but generally is a routing I get stuck in
To be honest, I stay away from "arm" workouts, simply because I feel like the other lifts I do hit them sufficiently (e.g. bent-over rows, pullups, and deadlifts work biceps, while bench, dips, etc work my triceps). My workouts are of the push/pull variety with the exception of squat days which I do along with back. But by no means, is this the only "right" way to lift. My routine looks something like this, although I pay attention to my body because over-training is terribly counterproductive:
Monday
-Push-Bench (dumbbell or barbell)
-Dips
-Skullcrushers
-Cables/Flies
-Pushups
Tuesday
-Pull-Deadlifts
-Barbell Rows
-Pullups/Lat Pull down
-Bicep Curls (Dumbbell)
-Calves
Thursday
-Push-Bench/Incline Bench (dumbbell or barbell)
-Dumbbell Pullovers
-Military Press/Shoulder Press
-Upright Row
-Cables/Flies
Friday
-Pull-Squat
-Pullup
-Barbell Rows
-Lunges
-Bicep Curls (Barbell)
-Calves
I typically do sets of 135# 10x, 185# 10x and then 205/215# 3-4x and then 135# 10x. Also do a second day during the week of dumbbell workouts (50#-65#)
Wouldn't be surprised if you're taking a little bit out of yourself with that set of 185lbs x 10. Although I am not currently trying to add strength (as you seem to be), I get out of the warmup sets and into the working sets ASAP. For instance, I will hit 135lbs x 12 and jump straight to 225lbs x 12 rep x 3 sets. Because you are aiming to add strength, I would suggest 195lbs x 8, 200lbs x 6, 205lbs x 4, 215lbs x 2 or more simply 205lbs x 3-5 x 3 sets.
