Perfect workout for biceps and triceps
Are you stuck up in the same arm size? Have you build chest and shoulders well enough, but the problem is that you are not gaining size of your arms?
If yes, do 3 basic exercises for biceps and triceps each and follow a rep range of 8-10 in all. Add one drop set each for the second and third exercise you do for your biceps and triceps both. Don't overdo it or else you will go back another notch. Also, remember to hit your arms at least one or two days away from your other exercises involving arms (deltoids, back, chest, etc.). Also, you arms day should supersede the rest of the day or precede the rest of the day.
Avoid cables and machines (other than your first exercise for triceps being cable press downs). Also, take every set to failure. Try to reach failure for those sets in which you do drops. For the others, take it to near failure. Feel your muscles as you workout and make every rep count with proper form and enough weight. Also, take 1 to even 1.5 or 2 minute rest break between sets if you require.
Try to train as hard as possible but by hard, it doesn't mean lifting super heavy weights. Don't think anything while working out, don't talk to people, and concentrate on what you are doing.
When you do a dumbbell curl, remember to squeeze your biceps like when you show your biceps to someone, you flex it. Do it in the same way.
Here are some few workouts to build up your triceps and biceps:
Incline Dumbbell Curl 4 Sets 10 reps, 10 reps, Failure, Failure
Dumbbell Curl 3 sets 10 reps, Failure, Failure
Concentration Curl 4 sets 10 reps, Failure, Failure
Triceps push down 4 sets 10 reps, 10 reps, Failure, Failure
Skull Crusher 3 sets 10 reps, Failure, Failure
Dips behind the hips 3 sets 10 reps, Failure, Failure
Barbell Curl 4 sets 10 reps, 10 reps, Failure, Failure
E-Z bar 2 sets 21, 21
Hercules Cable Curl 3 sets 10 reps, Failure, Failure
Overhead Dumbbell Extension 4 sets 10 reps, 10 reps, Failure, Failure
Dumbbell Kick Back 3 sets 10 reps, 10 reps, Failure, Failure
Hanging Parallel Bar dips 3 sets 10 reps, Failure, Failure
Cable Curl 3 sets 10 reps, Failure, Failure
Triceps push down 3 sets 10 reps, failure, failure
Rest for 1 minute after each set
E-Z bar curl 3 sets 10 reps, Failure, Failure
Skull crusher 3 sets 10 reps, Failure, failure
Again take rest for 1 minute after each set
One arm cable curl 3 sets 10 reps, Failure, Failure
One arm reverse grip triceps extension 3 sets 10 reps, Failure, Failure
Rest for 1 minute after each set
For first failure for every exercise, you should fail after 8 For second failure for every exercise, you should fail after 6
Biceps is a very small muscle and gets over trained easily, so take your rest and multiple your diet. Do remember to train your legs also and you will grow over all. For more info, visit my blog on bodybuilding
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