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Big Arms Workout: Biceps & Triceps Exercises
This arms routine workout focuses on stimulating growth in your inner and outer biceps and also your triceps. You should perform this routine 2 times a week, with 2 days rest between each workout for maximum recovery and growth.
For muscle growth, start by using a weight that is around 75% to 80% of your 1 rep max. . To stimulate growth, aim to increase the weight by 5-10% each week .
The Workout
Always warm up for 5-10 minutes and stretch your target muscle group before any workout. To perform this workout, complete 3 sets of each exercise before moving on to the next one in the following manner.
Perform 2 sets of 10-12 reps of each exercise
Maintain good form for each exercise
Rest 30-45 second between each set and 90 seconds between each exercise.
Your 3rd set should be performed until failure.
Barbell Curl
MuscleTech: 60 Seconds on Muscle -- Barbell Curls - YouTube
Concentration Curls
How To: Dumbbell Concentration Curl - YouTube
Cable Rope Overhead Triceps Extension
Triceps - Cable Rope Overhead Triceps Extension Exercise Guide - YouTube
Hammer Curls
How To: Dumbbell Hammer Curl - YouTube
Reverse Curl
How to Do Reverse Curls - YouTube
Triceps Dips
How to Do Triceps Bench Dips - YouTube
Triceps Cable Pushdown
How To: Tricep Pushdown (Life Fitness Cable) - YouTube
Tricep Dumbbell Kickback
How To: Tricep Kickback (Dumbbell) - YouTube
This arms routine workout focuses on stimulating growth in your inner and outer biceps and also your triceps. You should perform this routine 2 times a week, with 2 days rest between each workout for maximum recovery and growth.
For muscle growth, start by using a weight that is around 75% to 80% of your 1 rep max. . To stimulate growth, aim to increase the weight by 5-10% each week .
The Workout
Always warm up for 5-10 minutes and stretch your target muscle group before any workout. To perform this workout, complete 3 sets of each exercise before moving on to the next one in the following manner.
Perform 2 sets of 10-12 reps of each exercise
Maintain good form for each exercise
Rest 30-45 second between each set and 90 seconds between each exercise.
Your 3rd set should be performed until failure.
Barbell Curl
MuscleTech: 60 Seconds on Muscle -- Barbell Curls - YouTube
Concentration Curls
How To: Dumbbell Concentration Curl - YouTube
Cable Rope Overhead Triceps Extension
Triceps - Cable Rope Overhead Triceps Extension Exercise Guide - YouTube
Hammer Curls
How To: Dumbbell Hammer Curl - YouTube
Reverse Curl
How to Do Reverse Curls - YouTube
Triceps Dips
How to Do Triceps Bench Dips - YouTube
Triceps Cable Pushdown
How To: Tricep Pushdown (Life Fitness Cable) - YouTube
Tricep Dumbbell Kickback
How To: Tricep Kickback (Dumbbell) - YouTube