Workout Routines

The double-duty arms workout for massive biceps and triceps

Add crazy size to your arms with this muscle-building biceps and triceps routine.

by
Double-Duty Arms Workout for Massive Biceps and Triceps
Peathegee Inc / Getty
Peathegee Inc / Getty
Duration 40
Exercises 8
Equipment Yes

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.

Part 1 Biceps (Do 4 rounds before moving on to Part 2)

Exercise 1.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
4 sets
8-12 reps
-- rest

Exercise 2.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
4 sets
8-12 reps
-- rest

Exercise 3.

Preacher Curl You'll need: EZ-Bar How to
Preacher Curl  thumbnail
4 sets
8-12 reps
-- rest
Use an EZ-bar.

Exercise 4.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
4 sets
8-12 reps
-- rest
Use a plate or dumbbell.

Part 2 Triceps

Exercise 1.

EZ-Curl Skull Crusher You'll need: EZ-Bar How to
exercise image placeholder
4 sets
8-12 reps
-- rest

Exercise 2.

Dip You'll need: Dip Station How to
Dips thumbnail
4 sets
8-12 reps
-- rest

Exercise 3.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
4 sets
8-12 reps
-- rest

Exercise 4.

One-Arm Overhead Extension You'll need: Dumbbells How to
One-Arm Overhead Extension  thumbnail
4 sets
8-12 reps
-- rest
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