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  1. #1
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    If you could only choose 4 isolation exercises for bis/tris/forarms...

    Ok so lets say you could only choose 4 isolation exercises for bis/tris/forearms what would you choose

    remember your trying to work all 3 heads of the tris, your entire bicep and your forearms all in 4 exercises

    I would do

    Reverse BB Curls 3x10-12
    Straight Bar Push Downs 3x10-12
    BB Curls 5x5
    Weighted Dips 5x5
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  2. #2
    I AM THE MOONSTAR TomVZ's Avatar
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    Originally Posted by ThatArmyKid View Post
    Ok so lets say you could only choose 4 isolation exercises for bis/tris/forearms what would you choose

    remember your trying to work all 3 heads of the tris, your entire bicep and your forearms all in 4 exercises

    I would do

    Reverse BB Curls 3x10-12
    Straight Bar Push Downs 3x10-12
    BB Curls 5x5
    Weighted Dips 5x5
    Kinda close- I'd do reverse bb curls, db curls, bench dips, and extentions I guess.
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  3. #3
    With my 89 vision Epilerik's Avatar
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    dips, decline french press, incline db curl, reverse bb curl
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  4. #4
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    I forgot to ask Why you would choose these exercises
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    Registered User Mourning Tide's Avatar
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    Dips arent an isolation exercise

    Reverse Curl (EZ bar)
    Incline DB Curls
    Skullcrushers (EZ Bar)
    Preacher Curls (EZ bar)
    risk nothing, gain nothing
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    Originally Posted by Mourning Tide View Post
    Dips arent an isolation exercise
    If you stay really really straight up they don't hit chest almost at all so they are almost just hitting tris
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    Registered Abuser Roger999's Avatar
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    Originally Posted by ThatArmyKid View Post
    If you stay really really straight up they don't hit chest almost at all so they are almost just hitting tris
    youre shoulders also move when doing dips so its a compound excercise.

    i would choose tricep pushdowns (straight bar), EZ-bar preacher curls, standing barbell curls, and dumbbell skull crushers. i dont really hit forearms directly, my forearms get alot of work on my back and triceps day because i have alot of grip work.
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    I AM THE MOONSTAR TomVZ's Avatar
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    are bench dips a compound too in your opinion?
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    The Unforeseen Unsterblich's Avatar
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    There is no way I could just pick 4 exercises, I mean, I have way more than 4 for my forearms alone. I'm starting to like these lying dumbell extensions, my outer heads are finally developing.
    Deadlift is king
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    **** you, I'm amish larry_au's Avatar
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    where's the hammers lads?
    Havnt maxed out recently on all of these stats, but based on my lifts (in pounds):
    Squat: 280
    Bench: 220-230
    Deadlift: 410

    Pretty crappy, but they'll get respectable.. someday

    Year and a half of uneducated lifting 'when i felt like it'
    Nine months of educated lifting has achieved me far more.
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  11. #11
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    dips, skullcrushers, ez bar curls, and uhhh, some other bicep deal. hammer curls?
    pillz
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    Gimpius Maximus 4estGimp's Avatar
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    Originally Posted by ThatArmyKid View Post
    Ok so lets say you could only choose 4 isolation exercises for bis/tris/forearms what would you choose

    remember your trying to work all 3 heads of the tris, your entire bicep and your forearms all in 4 exercises
    .....
    At 6'2" and 165lbs, you should have NO concerns about isolation minutiae. Your focus should be on the big compound lifts and tons of calories. You need SIZE first and foremost. Sweating the fine details as though you are a pro is pointless.

    When I was at the gym Monday, some friends that had not seen me in about a month said, "damn, you've grown. Your arms are definitely bigger". Since they have seen me last, I've only done ONE isolation exercise for tris - Tate presses. Also, I've done a few sets of curls. Everything else has come from compounds presses and pulls.

    Originally Posted by Unsterblich View Post
    There is no way I could just pick 4 exercises, I mean, I have way more than 4 for my forearms alone. I'm starting to like these lying dumbell extensions, my outer heads are finally developing.
    Do you just enjoy going through the motions? I'm glad to see your profile shows you doing deads and squats.
    Last edited by 4estGimp; 07-04-2007 at 03:43 AM.
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    Originally Posted by 4estGimp View Post
    At 6'2" and 165lbs, you should have NO concerns about isolation minutiae. Your focus should be on the big compound lifts and tons of calories. You need SIZE first and foremost. Sweating the fine details as though you are a pro is pointless.

    When I was at the gym Monday, some friends that had not seen me in about a month said, "damn, you've grown. Your arms are definitely bigger". Since they have seen me last, I've only done ONE isolation exercise for tris - Tate presses. Also, I've done a few sets of curls. Everything else has come from compounds presses and pulls.

    I never said I was going to do this it's just kinda fun trying to figure out 4 exercises to work your entire arm sorry if i came off the wrong way but i don't just do isolations i dead, squat, Row and bench often

    i'm 173 as of this mornings weigh in

    Originally Posted by Roger999 View Post
    youre shoulders also move when doing dips so its a compound excercise.
    damm so just because shoulders get invloved makes it a compound then i guess alot of other iso moves are compounds too
    Last edited by ThatArmyKid; 07-04-2007 at 07:48 AM.
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    Originally Posted by 4estGimp View Post
    Do you just enjoy going through the motions? I'm glad to see your profile shows you doing deads and squats.
    I love my forearms, any means of stimulation helps.
    Deadlift is king
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    Gimpius Maximus 4estGimp's Avatar
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    Originally Posted by Unsterblich View Post
    I love my forearms, any means of stimulation helps.
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    Back from 2 year break! Atheimetal's Avatar
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    Standing wide grip curl
    Standing close grip curl
    Skull crushers
    Straight bar pull down
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