Looking to build serious arm strength and size? This workout focuses on targeting both your biceps and triceps with six essential exercises. Each move is designed to maximize muscle activation and ensure you’re hitting every part of your arms for balanced gains.
I don’t usually hit biceps and triceps together; I prefer to dedicate separate days to each muscle group for maximum focus and recovery. But on the days when I decide to combine them, I make sure the workout is intense and efficient. This six-exercise routine is designed to give both your biceps and triceps a serious pump, targeting every angle to build strength and size.
Barbell Bicep Curls
10 sets, hitting as many as possible for each, going up in weight to your 2-4 rep max, then coming back down with a several set burnout.
Tip: Focus on controlling the lowering phase to maximize tension on the muscle.
Target: Primarily the biceps, specifically the long head, for overall bicep thickness and strength.
Preacher Curls
5 sets, hitting as many as possible for each, going up in weight to you 4 rep max, then coming back down each previous weight hitting as many reps as possible.
Tip: Keep your elbows stable on the pad and avoid lifting them during the movement to isolate the biceps fully.
Target: Isolates the biceps, particularly the short head, focusing on muscle contraction and form.
Alternating Dumbbell Curls
6 sets, hitting as many as possible for each, going up in weight by 5 pounds until you can only hit 6-8 reps/arm.
I start with 30lbs, so 30, 35, 40, 45, 50, 60 and i just ten on the last because im trying to work both weight and reps here.
Tip: Keep your back straight and core tight to avoid swinging the weights. Focus on slow, controlled movements.
Target: Alternating dumbbell curls engage both the biceps and stabilizer muscles, promoting balanced muscle development. They also work the forearms and help improve grip strength.
Dips
5 sets, as many as you can do.
I do ~ 30 reps, then try and get 24 for the last four.
Tip: Lock out your arms at the top for a full triceps contraction, and control your descent for maximum muscle engagement.
Target: Dips primarily work the triceps but also engage the chest and shoulders, making it a great compound movement for upper body development.
Nose Breakers Superset with Close Press
5 sets, HEAVY, get about 12 clean nose breakers with as much weight as you can do that with.
Tip: Squeeze your triceps at the top of each press, and keep your elbows tucked for maximum effectiveness.
Target: Nose breakers target the long head of the triceps, while the close press engages both the triceps and chest, making it a powerful superset for building tricep mass and strength.
Overhead Tricep Extensions with Rope
8 sets, hitting as many as possible for each, going up in weight by 10 pounds until you can only hit 6-8 reps/arm. Come down with a two burnouts on last set. Get as many reps in as possible, reach way back and pump these.
Tip: Reach back fully to stretch the long head of the triceps, and pump out the reps with control to prevent injury.
Target: Overhead tricep extensions primarily target the long head of the triceps, allowing for a full stretch and contraction to maximize tricep development.
These are my favorite Tricep exercise. Do these right and they will destroy your tricep fibers!
While I typically train my biceps and triceps separately, combining them in this workout is a powerful way to challenge your arms when you’re short on time or looking for an intense session. With the right focus and effort, this routine will leave you feeling stronger and more defined. Give it your all, stay consistent, and watch the gains roll in.