The double-duty arms workout for massive biceps and triceps

Want to improve the size of your arm muscles? We designed this high-volume arms workout to pump up your biceps and triceps in record time.

Since you’re working the biceps followed by the triceps, you’ll be able to fully push your triceps to their limit. So hit the gym and watch your arms grow with these eight effective arms exercises.

Directions

Select a weight that you can do for 8-12 reps of each exercise with zero rest between sets. Complete four rounds of the biceps circuit, rest 1-2 minutes, then complete four rounds of the triceps circuit.