A return with a question....
Sorry to have been gone for so long (I doubt anyone actually remembers me, as I was kinda quiet before), I have been through, for lack of better words, a time of great upheaval. I will say however that I've kept up with my working out. About a year ago, I stopped going to the Martial Arts school (for personal reasons) and stuck to just bodybuilding
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Full body workouts are in no way beneficial in the sport of bodybuilding. Full body workouts are mostly beneficial for sport specific training, cardiovascular work and overall fitness.
If you wouldn't mind trying this and you train arms in one day then here's a workout:
Amrs
1. Standing Alternating Bicep Curls [3x10]
2. Standing Straight Barbell Curls [3x10]
3. Tricep Pushdowns [3x10]
4. Decline Dumbbell Extensions/Skull Crushers [3x10]
5. One Arm Dumbbell Preacher Curls [2x15]
6. Overhead Tricep Cable Extension [3x12-15]
Make sure you rest no longer than 45 seconds between each set. To make things harder grab the weight at 30 seconds. This will ensure that you start exactly at 45 seconds. To be normal just grab the weight at 45 seconds. You'll end up starting at about 1 minute of rest.
If you plan to just train biceps then give this a go:
Biceps
1. Standing Dumbbell Hammer Curls [3x10]
- superset-
2. Standing EZ Bar Curl [3x10] - your choice of cable or not.
3. Reverse Grip Straight Bar Cable Curls [3x10]
4. Lying High Pulley Straight Bar Cable Curl [3x10] - Click for picture
* For this exercise make sure you set the arm a little higher than in the picture. When you grab the bar and your arms are locked out the weight should NOT be touching rack. When you bring the weight down make sure your elbows do NOT move and the bar should be coming down to your forehead. Keep your elbows in at all times to really target your biceps.
- If by chance you're not able to do the exercise above then do this one instead ...
5. One Arm High Pulley Cable Curls [3x10] - Click for picture
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