We all know that everybody loves an amazing pair of arms. Biceps, triceps, shoulders, forearms…
In almost every muscle magazine you’re bound to find an arm workout along with multiple reasons why the featured workout is more effective than any other. One truth I share with people is that there really is no ‘best’ workout. Not everyone’s muscles respond the same and there are other factors involved such as genetics, diet, training intensity and so forth. However, there are some basics that everyone needs to know for building massive biceps and triceps.
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If you’re training the rest of your upper body intense, your arms are getting a lot of work from that. For instance, with most chest exercises, you’re also working your triceps as secondary muscles in those lifts. Likewise, with most back exercises, your biceps are also getting worked. This is why often times you may work triceps directly after chest on the same day, and biceps after back. They’re already somewhat pumped. Although some do the opposite by training biceps on chest day and triceps on back day. The idea here is those muscle groups will be somewhat fresh after chest/back. For example, after chest your triceps may feel trained as well, but your biceps will be fresh. Whereas working arms after chest and/or back is a great concept, if your arms are a lagging body part, you may want to consider training them on their own day.
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Though the routine below can indeed be split up, the intent is to train only arms on this day.
Incline Dumbbell Curls – 3 sets of 8
Preacher Curls – 3 sets of 20
Standing Barbell Curls – 3 sets of 8
One arm dumbbell curl- 3 sets of 20
Skull Crushers – 3 sets of 8
Close-Grip Barbell Bench Press – 3 sets of 20
Triceps kickbacks – 3 sets of 8
Cable Extensions – 3 sets of 20
The most interesting difference about this routine that you’ll notice compared to others is the extreme change in rep ranges from one exercise to the next. Often times a routine will require heavy weights with low reps, or light weights with higher reps. However, the routine above combines both techniques in order to shock your muscles into growth. As seen, you’re also hitting the muscles from several different angles. Implement this on your next arm day and you’ll be walking out of the gym pumped!
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