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Complete Triceps and Biceps Workout

If you want big arms you need to train triceps and biceps. A lot of people just tend to focus their training efforts on their biceps hoping that this will result in massive arms.

If you want big arm muscles you need to train your triceps also. If you think about your arm 2/3 of it is made up for the triceps. The triceps have 3 separate muscles and the biceps two. This is the reason why training the whole arm is important for even growth.

I find the best method for training the triceps and biceps is circuit training, keeping the intensity high and the rest periods minimal. This method of training will give the best results in muscle size and growth and will provide you with an amazing pump feeling.

You can do this workout in two different ways. The first way is to combine a triceps and biceps workout into one training session and perform this once or twice a week. The second method would be to split the days down and train biceps one day and triceps on another day.

Part 1 The Biceps Workout

The first part to be trained in the biceps, and this workout is going to look like this:

4 sets of each exercise 12-10-8-6 Reps

Rests 30-30 seconds between sets

Pyramid up in weight with each set by increasing the dumbbells by 5 pounds and dropping the reps with each set.

Perform the following exercises in the order shown.

Standing Biceps Curls

Incline Biceps Curls

Concentration Curls

After this routine your biceps should feel really pumped and feel like that are massive in size.

 

Part 2 The Triceps Workout

Now we move on to the triceps workout. I like training triceps because it is an easy muscle to get a good pump from. For this we are going to use the same principles as the biceps workout.

4 sets of each exercise 12-10-8-6 Reps

Rests 30-30 seconds between sets

Pyramid up in weight with each set by increasing the dumbbells by 5 pounds and dropping the reps with each set.

Perform the following exercises in the order shown.

Hybrid Triceps Extentions

Single Arm Overhead Extentions

Kickbacks

Really focusing on isolating and squeezing the triceps during every lift. The video demonstration above shows the exercises in detail and gives you a few pointers to make the most out of your workout.

If you liked the training videos then you can see more here.

The best way to perform this workout is to just devote a whole session to really focus on arm training. Try this routine for 6 weeks and you will notice a difference.

 

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