Bicep and Triceps Workouts
Feeling the need to change up your arm workouts lately?
Whether your goal is chiseled triceps, bulging biceps, or toned arms, this article can help take you to the next level.
The truth is, plateaus are tough to overcome, especially for your biceps and triceps. The muscles in your arms are smaller muscle groups, so they can be a bit more challenging when it comes to seeing progress, especially when your goal is size.
This article will give you everything you need to change things up and reach your arm-sculpting goals.
First, I’ll give you a couple 30 minute bicep and triceps workouts that are great for toning and building muscle. Then I’ll cover a combined workout that supersets these two muscle groups, giving you the chiseled arms you’re looking for. Before you start this workout engorge your muscles with blood with an arginine (NO2) drink like: Gaspari Nutrition SuperPump MAX or USPLabs Jack3d. This will help you push your training for your arms to the next level, in fact nothing else comes close to the pump you’ll get after one of these amino acid drinks.
Ready? Let’s get started…
Perform 4 pyramid sets of these exercises at 8-10 reps each (30 second rest between sets). For these pyramid sets, start with a higher weight, dropping by 5 lbs for each set, progressively increasing your reps.
- Alternating Bicep Curls (view exercise)
- Seated Preacher Curl (view exercise)
- Bicep Curls (Facing Bench) (view exercise)
- Cable Hammer Curl with Rope (view exercise)
- Concentration Curls (view exercise)
Perform the same 4 pyramid sets of these exercises at 8-10 reps each (30 second rest between sets).
- Seated Triceps Press (view exercise)
- Lying Triceps Extension with EZ Bar (view exercise)
- Tricep Dumbbell Kickbacks
- Cable Tricep Push Down with Rope (view exercise)
- Cable One Arm Triceps Extension (view exercise)
Combined Bicep and Triceps Workout
This workout’s going to take about 45 minutes, but it will get your arms looking and feeling ripped! There are a couple advantages to working out these muscles together. First, they’re great for supersetting, because they use totally opposite muscle groups. Second, they’ll leave you with really pumped up arms!
The goal here is supersetting. Supersetting means performing 2 sets back to back with no rest in between. You only rest after both sets are completed (for a bit longer – 1-2 minutes rest), but both sets are working different muscle groups.
Here’s what to do…
This time, perform only 3 sets of each exercise (8-10 reps), supersetting between biceps and triceps. Simply match up the numbers in the above workouts and do both #1’s together, alternating 3 sets each, then move to the #2’s. For example, you’ll do 1 set of alternating bicep curls, followed immediately by 1 set of seated triceps press, followed by a 1-2 minute rest, then repeat.
Sounds simple right? It might be simple, but let me tell you, it’s one intense workout. Another great advantage to supersetting is burning more calories, because you’re moving your body for longer. You’re also keeping your heart rate up, which is great for improving your cardiorespiratory health.
Make sure you’re giving your biceps and triceps the recovery they need after a workout like this. You’re not going to get toned unless you give this a significant amount of effort. That means adequate rest and a good quality protein supplement like Optimum 100% Natural Whey.
I’d also recommend a glutamine supplement, which is a great way to improve your recovery time. Check out Optimum Glutamine.
Have any questions or feedback about bicep and triceps workouts? Please leave a comment below…
How many days in a week should I do this workout? If on multiple days…how many days apart?
Once a week is usually fine since pretty small muscles, but you can go up to twice with a minimum of 3 days apart.