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Perfect workout for biceps and triceps

Updated on March 13, 2011

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:

Workout 1

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

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

Workout 2

Biceps

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

Triceps

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

Workout 3

Biceps/Triceps

Cable Curl 3 sets 10 reps, Failure, Failure

No Rest

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

No rest

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

No rest

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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    • profile image

      Rabindra Moktan 

      6 years ago

      Nice Tips

    • Kirancool77 profile image

      Kirancool77 

      7 years ago

      Very useful article. It is great pleasure to read this. Actually i am crazy about excersize. Lying Barbell extension, Close grip bench press, Triceps dumbbell extensions, chin-ups and Calf Raises these are the most popular workout of biceps and triceps.

      http://www.menshealthiness.com/biceps-and-triceps-...

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      8 years ago from New Delhi, India

      It's my pleasure supplement reviews.

    • profile image

      supplement reviews 

      8 years ago

      Thanks for the work out routines, just what i need for the new year.

    • profile image

      sami 

      8 years ago

      what do you mean when you say 10 reps 10 reps failure to failure? i dont get it?

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