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Biceps and Triceps on Fire

Level

Duration30 min

Activated muscles

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.

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replies (3)

news

19 December 2024 at 10:14

Super exercice

news

27 February 2024 at 16:00

super

Samy

25 February 2024 at 18:45

good workout

News1

14 February 2024 at 19:04

test

news

16 November 2023 at 11:49

hello

Samy

07 September 2023 at 14:21

J suis éclaté

Samy

22 August 2023 at 20:12

Très bon entraînement

Samy

18 August 2023 at 05:47

test

Samy

26 July 2023 at 13:35

hello

Samy

20 May 2023 at 21:30

Très bel entraînement

Samy

24 April 2023 at 14:33

Test

GUEST

24 April 2023 at 13:58

Test

GUEST

24 April 2023 at 11:24

GFT

Samy

12 March 2023 at 12:14

Encore

Samy

12 March 2023 at 09:47

Refais encore Une Fois

GUEST

09 March 2023 at 08:49

demain je refais la séance

GUEST

09 March 2023 at 08:49

fatigué mais content

GUEST

09 March 2023 at 08:17

Difficile mais ça vaut le coup ?

GUEST

21 February 2023 at 18:44

Faut s'accrocher

GUEST

21 February 2023 at 18:44

mais elle est difficile

GUEST

21 February 2023 at 18:44

Superbe video

GUEST

21 February 2023 at 18:04

l'entraînement est dure

GUEST

21 February 2023 at 18:03

Belle video

GUEST

21 February 2023 at 16:21

deuxième message

GUEST

21 February 2023 at 16:05

j'ai un commentaire

GUEST

21 February 2023 at 15:39

3me message

GUEST

21 February 2023 at 15:38

Second message

GUEST

21 February 2023 at 15:38

Premier message

silverayleigh

22 October 2022 at 19:58

J'ai un petit souci sur l'application

silverayleigh

22 October 2022 at 19:58

J'ai un petit souci sur l'application

silverayleigh

22 October 2022 at 19:57

Top comme d'habitude

silverayleigh

22 October 2022 at 19:57

Top comme d'habitude

Roro

02 August 2021 at 20:13

Bonjour, sur mon programme 6 semaine je n’ai plus les exercices à l’écrit ( ex: 6 reps 4 serie etc ….. ) je ne pense pas que ce soit normal cela m’embête beaucoup pour mes entraînements. Pouvez-vous y remédier au plus vite cordialement. Cornand Romeo

Roro

02 August 2021 at 20:13

Bonjour, sur mon programme 6 semaine je n’ai plus les exercices à l’écrit ( ex: 6 reps 4 serie etc ….. ) je ne pense pas que ce soit normal cela m’embête beaucoup pour mes entraînements. Pouvez-vous y remédier au plus vite cordialement. Cornand Romeo

Roro

02 August 2021 at 20:13

Bonjour, sur mon programme 6 semaine je n’ai plus les exercices à l’écrit ( ex: 6 reps 4 serie etc ….. ) je ne pense pas que ce soit normal cela m’embête beaucoup pour mes entraînements. Pouvez-vous y remédier au plus vite cordialement. Cornand Romeo

Roro

02 August 2021 at 20:13

Bonjour, sur mon programme 6 semaine je n’ai plus les exercices à l’écrit ( ex: 6 reps 4 serie etc ….. ) je ne pense pas que ce soit normal cela m’embête beaucoup pour mes entraînements. Pouvez-vous y remédier au plus vite cordialement. Cornand Romeo