Name: Devan Dippenaar
Age: 34
Height: 1,77 m

 What are your 3 best go to bicep exercises?

1. Weighted chins
2. Barbell preacher curls
3. DB hammer curls

Do you prefer to go very heavy when training biceps and triceps?

To be honest, I always mix the two together. I start with body weight, then move onto two heavy compounds. I then start isolating and focusing on volume and time under tension training.

How often do you train your arms and do you do them alone or group them together or with other muscles?

Again I mix it up. Depending on how balanced and symmetrical I am looking. I do love a good arm pump so I try to keep them together but some days I add them onto another muscle group to finish them off.

What are the few things you focus on when training arms?

The eccentric movement is the fundamental part of training arms. So yes I squeeze and ensure great technique.

But sometimes I will allow a little cheat movement as long as the eccentric is strict and slow. And variations of grips too.

What does a typical biceps/triceps workout look like for you?

2-3 sets each, 1 to warm up, then the next 2 to failure around a high rep range. If I fail below the rep range I was aiming for then I don’t bother with next set, I move onto the next exercise to failure again.

• Weighted close grip chins
• Weighted triceps dips

• Heavy barbell movement ie standing curls
• Heavy Close grip bench press

• Preacher ez barbell curls
• Ez skull crushers

• Db hammer curls
• Single over head extensions

• Cable rope pushdowns
• Reverse grip cable curls

 

A post shared by Devan (@devanptfitness) on Jan 6, 2017 at 8:52am PST

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Name: Roger de Kramer
Age: 20
Height: 1,81 m
Current weight: 94 kg

What are your 3 best go to bicep exercises?

1. Standing EZ bar curls
2. Unilateral bicep curls
3. Preacher curls with a barbell

Do you prefer to go very heavy when training triceps and What are some of your favourite triceps exercises?

I usually enjoy short but intense arm sessions using heavy weights. My favourite tricep exercise has to be a reverse tricep push down.

How often do you train your arms and do you do them alone or group them together or with other muscles?

I’m constantly drawing up new training programs to find out which programs and what exercises work best for certain muscle groups. I would say that I train arms at least twice a week regularly.

What are the few things you focus on when training arms?

For me, when I’m training, the most important thing while training is form.

What does a typical biceps/triceps workout look like for you?

I usually split my arm days doing supersets between biceps and triceps.
 

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