The Best Biceps & Triceps Workout For Bigger Arms

The Best Biceps & Triceps Workout For Bigger Arms

The search for larger arms requires you to train smartly to provide the stimulus they need to grow quickly. But that does not mean we're going heavy. In fact, focusing on good quality reps with a full range of movements is more effective at getting a pump and getting more muscle fiber tired, which means faster results.

This six-movement superset session begins with two movements that pump the blood, goes on in two difficult bodyweight climbs, and ends with a few sets of high repetitions to electrocute your muscles toward growth.

How to do the workout:

This session is composed of three super-sets. Make all the representatives of the movement 1A respecting the sets, the representatives and the rest indicated, then execute all the representatives of 1B. Repeat this process until all sets are complete, then go to the next superset. In this way, you will work harder and smarter on your biceps and triceps.

Superset 1:

1A. Inclined biceps curl biceps:

Why: Starting with the arms behind the torso increases the range of motion.

How:

• Lie on a sloping bench with a dumbbell in each hand and your arms extended.
• Keep your elbows in place, bend the weights up to shoulder height and squeeze your biceps.
• Go down slowly at the beginning.
• Sets: 4 Reps: 12 Rest: 30sec

1B. Inclined triceps extension EZ-bar:

Why: The use of a tilt bench changes the angle of attack of your triceps.

How:

• Lie on an incline bench by holding a two-handed EZ bar with a shoulder-width grip.
• Keep your elbows pointing up, lower the bar to the top of your head, then straighten your arms to return to the starting position.
• Sets: 4 Reps: 12 Rest: 60sec

Superset 2:

The first superset will have completely warmed your muscles and filled them with blood. Now it's time to hit the biceps and triceps as hard as they can while they're still fresh with the toughest overweight. Keep your representatives slow and controlled to really feel the muscles working and make each game more efficient.

2A. Head held high:

Why: A challenging but rewarding bodyweight movement that targets your upper back as well as your biceps.

How:

• Hang on a bar with a shoulder-sized shoulder pad.
• Engage your abdominals and glutes and, keeping your chest straight, stand up until your chin clears the bar.
• Take a break, then go down slowly at the beginning.
• Sets: 4 Reps: 6-10 Rest: 60sec

2B. Triceps Dip:

Why: The best bodyweight movement for big triceps - in addition, it works on the shoulders and chest.

How:

• Grab the parallel bars with arms outstretched and legs crossed.
• With your chest up and your heart tense, bend your elbows to get as low as possible.
• Press back up to return to the beginning.
• Sets: 4 Reps: 6-10 Rest: 60sec

Superset 3:

This final superset is composed of high representativity sets to fatigue your arms in the safest possible way. If you can not finish the 15 repetitions, do as much as you can, then reduce the weight and continue until the end of the series.

3A. Biceps curl cable bar:

Why: Your biceps work harder when you lift and reduce weight.

How:

• Stand straight in front of a cable machine, holding a bar attached to the lower pulley with palms facing.
• Keeping your elbows tight on your sides, fold your hands at shoulder height.
• Tighten the biceps up and down until your arms are fully extended and bend the triceps down.
• Sets: 4 Reps: 15 Rest: 0sec

3B. Aerial rope extension:

Why: Your triceps work with a full range of movements.

How:

• Stand straight, holding a double-rope handle attached to the bottom pulley of a cable machine, with your hands behind your head.
• Keep elbows pointed up, push up and forward to straighten your arms.
• Flex your triceps up, then go back to the beginning.
• Sets: 5 Reps: 15 Rest: 60sec

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