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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.

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  • 2 days

  • 16

  • Yes

upper arm workout
upper arm workout

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.

Routine

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Biceps Workout 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 16

Barbell Biceps Curl

Equipment
Barbell
Sets
4
Reps
8
Rest
--
Equipment
Bench, Dumbbells
Sets
3
Reps
10
Rest
--
Do both arms simultaneously. When this becomes too difficult, alternate arms until you reach the rep range listed for each arm.
Exercise 4 of 16

One-Arm Preacher Curl

Equipment
Dumbbells, Preacher Bench
Sets
3
Reps
10
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
Equipment
Sets
Reps
Rest
Exercise 5 of 16

EZ-Bar Preacher Curl

Equipment
EZ-Bar, Preacher Bench
Sets
4
Reps
8
Rest
--
Alternate close- and wide-grip sets.
Equipment
Bench, Dumbbells
Sets
3
Reps
8,10,12
Rest
--
Exercise 7 of 16

Standing One-Arm Low-Cable Curl

Equipment
Sets
3
Reps
8
Rest
--
Each set has one drop: Go to failure, then reduce the weight 20%-30% and continue till failure.
Exercise 8 of 16

Dumbbell Hammer Curl

Equipment
Dumbbells
Sets
3
Reps
8,10,12
Rest
--

Triceps Workout 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 16

Seated Overhead Cable Extension

Equipment
Sets
3
Reps
10
Rest
--
Exercise 11 of 16

Reverse-Grip Pressdown

Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
4
Reps
8,9,10,11
Rest
--
Reduce the weight by one plate on each succeeding set.
Exercise 12 of 16

Cable Kickback

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
4
Reps
8,9,10,11
Rest
--
Reduce the weight by one plate on each succeeding set.

Triceps Workout 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 16

Decline Lying Triceps Extension

Equipment
Sets
3
Reps
8
Rest
--
Exercise 14 of 16

Decline Close-Grip Bench Press

Equipment
Sets
3
Reps
10
Rest
--
Exercise 15 of 16

Seated Overhead Dumbbell Extension

Equipment
Sets
3
Reps
8,9,10
Rest
--
Reduce the weight by one plate on each succeeding set.
Exercise 16 of 16

Rope Pressdown

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
4
Reps
8,8,10,10
Rest
--
Each set has one drop: Go to failure, then reduce the weight 20%-–30% and continue till failure.
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