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Francisco Rocha’s Arm Workout to Double the Size of Your Biceps and Triceps

Give your arms the opportunity to grow with this simple yet effective workout.

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  • 60 min

  • 8

  • Yes

EZ-bar Biceps Curl
Simon Howard / M+F Magazine
EZ-bar Biceps Curl
Simon Howard / M+F Magazine

Originally from Brazil, Bodybuilder Francisco Rocha now lives in London, where he’s won eight physique competitions. 

Although he’s a prime example of the ideal physique, Rocha actually admits that he looks better now that he’s pushing 40 than he did when he was 20. 

“‘Don’t lift for your ego’ is a cliché, but it’s perhaps the greatest lesson I’ve learned,” says Rocha. “If you want to keep improving with age, don’t just keep increasing the load. It’s far better to increase the intensity of your training by doing different techniques, such as trisets, giant sets, drop sets, peak contraction, and pre-exhaustion.”

Put some of Rocha’s revered techniques to use with his arm workout (below) that’s guaranteed to help you build the size of your biceps and triceps

Routine

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Rocha's Arm Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

EZ-Bar Curl

Equipment
EZ-Bar
Sets
5
Reps
10-15*
Rest
60 sec
*Perform reps as 15, 12, 10, 10, 10.
Equipment
Dumbbells
Sets
4
Reps
10
Rest
60 sec
Exercise 3 of 8

EZ-Bar Preacher Curl

Equipment
EZ-Bar, Preacher Bench
Sets
4
Reps
10
Rest
60 sec
Exercise 4 of 8

Dumbbell Hammer Curl

Equipment
Dumbbells
Sets
3
Reps
10
Rest
60 sec
Exercise 5 of 8

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
10-21*
Rest
60 sec
*Perform reps as 21, 15, 12, 10.
Equipment
Adjustable Cable Machine, Bench, Rope Attachment
Sets
4
Reps
15
Rest
60 sec
Equipment
Barbell, Bench
Sets
4
Reps
12
Rest
60 sec
Use a close grip.
Exercise 8 of 8

Weighted Dip

Equipment
Ankle Weights, Dip Station
Sets
4
Reps
15
Rest
60 sec
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