Bicep Tricep Workout For Big Arms

Triceps and biceps both are important for building strong arms. Basically, without big triceps your biceps will look flat. You need to make sure you workout both sets of these muscle to build a solid complete arm. A normal routine includes working triceps and chest and biceps on their own or with the back. Muscle shock is always a great idea especially for blasting past plateaus so at times it is a good idea to train the biceps and triceps together. This is a great workout whether you use  a multi station home gym or go to the public gym. If I am working out my triceps and biceps together I usually incorporate a super set training session. Below is one of the best muscle shocking triceps biceps workouts.

For this workout start by warming up the triceps with cable pull downs and then straight away warm up the biceps with a cable short bar curl (grip is about shoulders width apart). This wider grip will warm up the inner and outer biceps all at once. Warm the triceps and biceps up with 2 sets of 12-15 reps not stopping in-between exercises. This weight should be light and easy.

Once the muscles are warmed up do not stop and rest, quickly increase the weight so that you can do about 10-12 reps. Immediately following the close grip curl go straight to a triceps pulldown. With each set increase the weight until you can only do 6-8 reps. If you are in good shape set the goal to do a total of 10 sets.

Next you will continue with super sets taking a dumbbell in each hand lay on a flat bench perform triceps extensions.

Complete as many triceps extensions as possible until failure. As quickly as possible go to an incline bench and perform an entire set of concentration curls. Again you should be lifting with a weight that allows for 10-12 full reps. Increase the weight and continue doing sets until you can not complete a set of more than 6-7 reps.

The last exercise for this workout  is bench dips with a weight resting on your lap. Be sure to keep your elbows in tight to your sides and your feet  just in front of your knees. This exercise will work the top inner and outer parts of the triceps. Now superset these dips with preacher curls. Start with 10-12 reps and continue until failure sets in before completing 6-7 reps.

This workout will really burn letting you know you are breaking down all of the muscle fibers. For extra building hold the weight steady at the top of the lift until the muscle gives out.

To get your best results from your workouts make sure to squeeze the muscle tightly at the top of every movement and stretch the muscle completely at the bottom of the movement.  Next time you get on your home gym machines use this workout and you can start getting massive arms.

Related posts:

  1. Home Gym Machines – A Great Method To Get A Workout At Anytime
  2. Best Chest Workout
  3. Getting Bigger Arms with the Right Dumbbells

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