Basically you need 3 exercises for 3 muscle groups - curls for your biceps, push-downs for your triceps and reverse curls for your forearms. Curls can be done with free-weights, which in turn can be done as straight curls or as hammer curls, or you can use a straight bar or a cambre bar or a preacher bench. Push-downs can be with a straight bar, a small bent bar specifically for triceps or a rope where the idea is to pull the ends outward as you pull the weights downward. Reverse curls can be done with either a straight bar or a cambre bar. I would suggest a mixture of high-weight / low-rep and low-weight / high-rep. I personally use super-sets of up-pyramids - Pushdowns 5 reps add 5 pounds 5 reps add 5 pounds 5 reps then Curls 5 reps add 5 pounds 5 reps add 5 pounds 5 reps then Rev Curls 5 reps add 5 pounds 5 reps add 5 pounds 5 reps. That is ONE set. Repeat 3 times. When done, pick a weight 5 pounds lighter than what you started out with and go for as many reps as you can manage on pushdowns, then same on curls, then same on rev. curls. Repeat twice.
· 1 decade ago