For arm mass and fat loss i would go with simple multisetted exercises (that is moving from one lift to the next with little or no rest) such as barbell curls, seated incline alternating dumbbell curls and preacher curls for biceps and skull crushers, french presses and one hand overhead dumbbell extensions for triceps. For sculpting your new meat, do various cable movements such as high cable curls for biceps and overhead rope pulls for triceps (or you can combine mass and sculpting exercises in a workout)


To lose the excess belly fat during your arm workout, try this:

Triset: Barbell Curls 3x8 (strict form for all exercises)
One Arm Preacher Curls 3x8
High Cable Curls 3x10 (lower weight)

-after each cycle, do a set of about 30 figure 4 crunches and plate twists for abs

-after finishing biceps totally run for about 5-10 minutes with good intensity, rest about 5 minutes, then move to triceps

Triset:Skull Crushers 3x8 (strict form for all)
Rope Pushdowns 3x8
High Cable Rope Pulls 3x10

Forearms: Wrist Curls
Reverse Wrist Curls

-again after each cycle do the same ab work, after fininshing triceps and forearms do 5-10 minutes of running and some stretching

If your goal is to reduce body fat and/or build muscle mass on your arms why would you use isolation exercsies? Heavy compound exercises (Squat, deadlift, benchpress, row/pullup, press) will build more arm size faster and stimulate more fat burning that all the isolation exercsies you could possibly think up or do.

Yep, tis the truth. I have made more progress in the last 3 months than I have in the last 6 years of lifting. That is, if you can call what I used to do lifting...

It's to the point where my big compounds (deadlift, squat, bench) are moving up damn near every week...I don't make a fuss about my biceps, it's been weeks since I even touched a dumbbell to do curls...

i really don't mean this as a personal attack or criticism, and i'm certainly not claiming everything i've said is perfect, but it really would be best for newcomers to not do these 'Do this for this...' and instead ask questions about their miracle routines.

if they are that good then great; lets all learn, but if not then we dont have any more newcomers taking the flawed routine into the gym and risk wasting their time, and more importantly, injury.

i know in this uber-liberal internet society anyone can say what they want but fitness and weight training are rarely off the shelf activities, certainly less so for cold starters and it'd be good to see a bit more responsibility from new members. if they are that good at training, are qualified, are 100% perfectly fit they'd understand this need for caution.

thanks!

ps isolation-only work is ****e, and 30 rep sets of ab work is primarily cardio. the mid-session run is pointless and counter-productive too.

ye I have to say that I will genearlly only do arm work after a big heavy compund (hmmm squats) lifting session as this is when I see the best gains to arm size