Arm Exercises

Dedicated Routine for Massive Bis and Tris

Giving your arms their own training day will bring serious growth and dramatic changes to your bis and tris.

by
upper arm workout
Duration 2 days
Exercises 16
Equipment Yes

Training gurus have long taught the bodybuilding masses the logic of working a smaller muscle group such as the biceps after a larger muscle group like back, or triceps after chest or shoulders. While that makes sense, if you'’ve ever tried that arm workout without preceding it with a larger muscle group, then you know how intense—and pumped—your arms can get when you train them alone.

So instead of slapping a few sets for bi's or tri's to the end of a back or chest routine, try this pair of intense, arm-swelling workouts for each muscle group that'’ll have you busting out of your shirtsleeves. You'’ll notice that each workout attacks your biceps and triceps from multiple angles, crucial for complete arm development and balance.

A couple of important points: Utilize good form, concentrate on feeling the muscles work and alternate the order of your workouts so biceps come first one week and triceps the next. Also, try not to train back, shoulders or chest either the day before or the day after you do this workout (instead, do legs or make it a rest day). Finally, to make the most of this routine, use a weight that corresponds with the designated rep range. The routines show no mercy and are riddled with intensity-boosting techniques that are sure to make your arms grow like never before!

For each routine, select a weight that allows you to approach muscle failure by the rep listed. Rest 1-2 minutes between sets.

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Biceps Workout 1

Exercise 1

Barbell Biceps Curl You'll need: Barbell How to
4 sets
8 reps
-- rest

Exercise 2

Seated Dumbbell Biceps Curl You'll need: Dumbbells, Bench How to
3 sets
10 reps
-- rest
Do both arms simultaneously. When this becomes too difficult, alternate arms until you reach the rep range listed for each arm.

Exercise 3

High Cable Curl
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3 sets
8,10,12 reps
-- rest

Exercise 4

One-Arm Preacher Curl You'll need: Dumbbells, Preacher Bench How to
3 sets
10 reps
-- rest
If you don'’t have a spotter, use your free hand to self-spot for 2-3 forced reps on each set.

Biceps Workout 2

Exercise 1

EZ-Bar Preacher Curl You'll need: EZ-Bar, Preacher Bench How to
4 sets
8 reps
-- rest
Alternate close- and wide-grip sets.

Exercise 2

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
3 sets
8,10,12 reps
-- rest

Exercise 3

Standing One-Arm Low-Cable Curl
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3 sets
8 reps
-- rest
Each set has one drop: Go to failure, then reduce the weight 20%-30% and continue till failure.

Exercise 4

Dumbbell Hammer Curl You'll need: Dumbbells How to
3 sets
8,10,12 reps
-- rest

Triceps Workout 1

Exercise 1

Weighted Bench Dip
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3 sets
8 reps
-- rest

Exercise 2

Seated Overhead Cable Extension
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3 sets
10 reps
-- rest

Exercise 3

Reverse-Grip Pressdown You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
4 sets
8,9,10,11 reps
-- rest
Reduce the weight by one plate on each succeeding set.

Exercise 4

Cable Kickback You'll need: Adjustable Cable Machine, D-Handle Attachment How to
4 sets
8,9,10,11 reps
-- rest
Reduce the weight by one plate on each succeeding set.

Triceps Workout 2

Exercise 1

Decline Lying Triceps Extension
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3 sets
8 reps
-- rest

Exercise 2

Decline Close-Grip Bench Press
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3 sets
10 reps
-- rest

Exercise 3

Seated Overhead Dumbbell Extension
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3 sets
8,9,10 reps
-- rest
Reduce the weight by one plate on each succeeding set.

Exercise 4

Rope Pressdown You'll need: Adjustable Cable Machine, Rope Attachment How to
4 sets
8,8,10,10 reps
-- rest
Each set has one drop: Go to failure, then reduce the weight 20%-–30% and continue till failure.
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