Biceps and Triceps on Fire

Biceps and triceps on fire: an arm workout you won't forget

The most effective way to train your arms is through a combination of various exercises rather than single sets. This approach works better because your arms respond positively to higher volume rather than simply focusing on sheer strength.

When it comes to the biceps, triceps, and forearms, they thrive on high-volume training, which means incorporating longer repetitions into your routine. By doing so, you can maximize the results and achieve better overall arm development.

Today is all about those arms! It's time to dedicate your workout to strengthening your arms, building muscle, and honing your control and form. This arm-focused routine targets both the triceps and biceps to help you achieve the toned and defined arms you desire.

Warm-up (5 minutes):

Start with light cardio to increase blood flow and warm up your muscles. You can do jumping jacks, jogging in place, or jump rope.

We will work by doing superset and single exercises in a row.

First superset

Supinated curl
Skull crusher w bar
3 to 4 sets
15 to 20 reps
1’ rest between superset 

Superset for biceps

EZ curl w bar
Hammer curl
3 to 4 sets
15 to 20 reps
45’’ rest between both

Biset for triceps

Kick back triceps
Overhead triceps extension
3 to 4 sets
15 to 20 reps
45’’ rest between bisets

Cool Down and Stretching (5 minutes):

Finish the workout with light stretching, focusing on the arms, shoulders, and upper body. This helps to improve flexibility and reduce muscle soreness.

Remember to adjust the weight according to your fitness level, and listen to your body. If you experience pain (other than the normal discomfort of a workout), consider consulting with a fitness professional or healthcare provider.