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BICEPS & TRICEPS WORKOUT FOR BIGGER ARMS

By Obi Vincent

Experience
Intermediate (2-3 years)
Time
79 minutes/day
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
1 x Dumbbell, 2 x Dumbbell, Bodyweight, Crossover Cable Machine, EZ Bar, Handle Resistance Bands, Incline Bench, Other, Preacher Curl Bench, Straight Bar Attachment
Statistics
Average Cardio Intensity
20%
Average Exertion
40%
Description

Great Arm Routine for men and women, every fitness level from beginners or Advanced looking to add some size to your arms.

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Media



Ski Machine (cords) demonstrationPlay Ski Machine (cords) demonstration
1 set, 500 meters, (rest 60s)
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Resistance Band Bicep Curl demonstrationPlay Resistance Band Bicep Curl demonstration
1 set, 20 reps, (rest 60s)
Squeeze your biceps as hard as you can on every rep
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Single Arm Tricep Overhead Extension with Band
1 set, 20 reps, (rest 60s)
Each arm and squeeze your tricep as hard as you can
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Circuit
Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
2 sets, 10 reps, (rest 60s)
Drop set for each 10x8x8x8 (10 reps followed by 8 reps then 8 reps respectively)
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Triceps Overhead Extension with Rope demonstrationPlay Triceps Overhead Extension with Rope demonstration
2 sets, 10 reps, (rest 60s)
Drop set for each 10x8x8x8 (10 reps followed by 8 reps then 8 reps respectively)
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Circuit
EZ-Bar Curl demonstrationPlay EZ-Bar Curl demonstration
3 sets, 10 reps, (rest 60s)
DROPSET (10 X TILL FAILURE)
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Dumbbell Incline Triceps Extension demonstrationPlay Dumbbell Incline Triceps Extension demonstration
3 sets, 10 reps, (rest 60s)
DROPSET (10 X 10)
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Circuit
One-Arm Dumbbell Preacher Curl demonstrationPlay One-Arm Dumbbell Preacher Curl demonstration
3 sets, 5 reps, (rest 60s)
Tempo: 6/0/1/0
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Plank Tricep Extension
3 sets, 8 - 10 reps, (rest 60s)
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Circuit
Incline Dumbbell Zottoman Curl demonstrationPlay Incline Dumbbell Zottoman Curl demonstration
3 sets, 8 - 10 reps, (rest 60s)
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Hammer Grip Incline DB Bench Press demonstrationPlay Hammer Grip Incline DB Bench Press demonstration
3 sets, 8 - 10 reps, (rest 60s)
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Single Arm Cable Tricep Kickback
3 sets, 8 reps, (rest 60s)
3SETS of DROPSET 8 reps to another 8reps
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Date Created: 3/10/2021, EST


Last Updated: 3/11/2021, EST

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