Adding Extra Arm Work at the End

Hey guys, first time posting on here. Im doing great in gains im on a 3 day a week full body routine. Id just like some extra arm work. Is there anything you guys could recommend to do after a workout just for my arms?

I’d stick to the basics. Add in a few sets of barbell, dumbell, or hammer curls at the end of your workout, choose a rep range and try to improve every workout.

Alright hows this

Barbell Curls 3-4 sets 8-15 reps

DB Curls (standing) 3-4 sets 8-15 reps

Dips(as many as I can

then 3-4 sets of 8-15 reps of skull crushers?
and Tricep Push downs 8-15 reps

Oops, forgot triceps. Ya, I think dips and skulls are good choices. If you’re going to be training arms three times per weeks I’d just do dips, and barbell curls. Probably 4 sets 8-12 reps, including a warmup adding weight when it feels light. if this doesn’t seem like enough volume just experiment and do what feels right.

Alright thanks man ill try this tomm and let you know how it feels.

[quote]MarineStrong_Zm wrote:
Alright thanks man ill try this tomm and let you know how it feels.[/quote]

No problem, and goodluck. T-Nation is a great site, glad you found it.

Do you have any chin-ups in there?

Just a tip. For dips, try going low (until your bicep nearly touches your forearm). To put more emphasize on your tris, don’t learn forward when going down. Go in a straight lined pattern.

How does your split look like? I’m also currently on a 3 day week full body split as well. This is working great for me (just some ideas):

Squats 5x5
Flat barbell bench 5x5
-dc training pec stretch afterwards
Chin-Ups 5x5

Deadlift 5x5
BB inclined bench 4x8
Either preacher curls or skull crushers 4x8

A1. Weighted dips 10sets for 3
A2. Standing Mil press 10x3

alternate between A1 and A2 with rest in between

Db front raises 3x12

Widowmaker Squats (20 rep squats to death)

That’s about it. Simple but brutal. I’ll add in some additional arm work at the end if I feel like I need to maintain a pump but focus 95% on the big lifts.