Arm Exercises

Bad-Ass Workout of the Week: Biceps and Triceps Annihilation

Load your guns with this intense arm workout. We assess this biceps and triceps routine from one of our readers.

Bad-Ass Workout of the Week: Biceps and Triceps Annihilation

Sometimes, our fans can teach us a thing or two, which is why each week Muscle & Fitness will be selecting a Bad-Ass Workout of the Week, submitted by one of our knowledgeable readers. Then our training experts will explain why we chose the workout, how how to make it even more bad-ass, and what training style it works for.    

This week, Dan Trink, Director of Training at Peak Performance, assesses this arm routine from our Facebook fan Mehmet Edip. Let us know what you think, and show off your own workout at If we think it's worthy, we'll post it on the Muscle & Fitness website.


Biceps and Triceps' Annihilation

1. Concentration Curls - Superset with Weighted Dips

6 x sets using pyramids – slowly increasing the weight using increments, which means set 6 will be your heaviest.

Set 1: 15 reps
Set 2: 12 reps
Set 3: 10 reps
Set 4: 8 reps
Set 5: 6 reps
Set 6: 4 reps

2. Closed Grip Bench Press -  Superset with EZ Bar Preacher Bar Curls

4 x sets using same weight
10-12 reps

3. Tri-sets

Cable Hammer Curls with Rope Pulley
Cable Kickbacks with Rope Pulley
Cable Rope Overhead Triceps Extension
3 x sets: 12-15 reps of each exercise
Last set to failure 

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