The Best Guide For Bicep And Tricep Workout Routine

Bicep-And-Tricep-workout

In this article, we will know about the most effective Bicep And Tricep Workout.
We all know that biceps is the outgoing muscle of your body.

This is a well-developed rope, but make sure you don’t forget to train the rest of your upper and lower arm muscles as well.

Many beginners fall into that trap and create terrible imbalances in their arms. Even the great Arnold Schwarzenegger admitted that he initially trained his arms harder and more often than his triceps. This created an imbalance that took him many years to rebalance.

To train my upper arms (biceps and triceps), I like to maintain high rep (12-15 reps) ranges. It has its purpose, and it will be essential to use all limits in advancing a great weapon.

Now that you understand which muscles are necessary to stimulate your arms, function, location, and rep range, we provide some exercises ( Bicep And Tricep Workout ) to help you build your arms.

All exercises should be done correctly because a terrible shape or habit you have started can cause harm in the future if not all exercises are new to you.

Important Instructions When Your Practising This Bicep And Tricep Workout Routine:

  • Take at least 90 seconds pause in each sets.
  • Keep drinking water between sets.
  • If Possible use BCAAs supplement during Bicep And Tricep Workout.

Tricep Workout:

1. Straight Bar Cable Pushdowns: 4 Sets (12-15 Reps): (Arms Workout)

Bicep-And-Tricep-workout
  • Take a neutral grip on the bar attachment.
  • Lean forward slightly, with your head over the bar whilst keeping your torso straight.
  • Keep your elbows fix in by your sides, extending your arms whilst squeezing your triceps (don’t lock your elbows out).
  • At the bottom of each repetition, squeeze your triceps (the “isometric” contraction).
  • On the way back up, only allow your arm to go past the 90-degree angle before going back to (to sustain tension within the triceps).

2. Overhead Cable Extensions: 4 Sets (12-15 Reps): (Arms Workout)

Bicep-And-Tricep-workout
  • Take a neutral grip on the bar attachment.
  • Lean forward with one foot in front of the other, with the cable attachment set behind your head.
  • Keep your elbows tucked inwards, extending your arms out in front of you whilst squeezing your triceps (don’t lock your elbows out).
  • At the top of each repetition, squeeze your triceps (the “isometric” contraction).
  • On the way back, allow your arms to come behind your head again and pause to stretch out the long head of your triceps.

3. Lying Skull Crushers: 4 Sets (12-15 Reps): (Arms Workout)

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  • Lay down on a flat bench
  • Take a neutral grip on an EZ bar, with it directly above your head with your arms fully extended (don’t lock out your elbows).
  • Lower the bar down just above your forehead whilst only allowing movement through your elbow joints, not shoulder (further isolate the triceps!).
  • Pause at the bottom to allow the long head of your triceps to be stretched before extending your arms upwards again.

Bicep Workout:

1. Wide Grip EZ Bar Curls: 4 Sets (12-15 Reps): (Arms Workout)

arms-workout
  • ensure that your chest is pushed out and your shoulders rolled back slightly.
  • Keep your elbows pinned to your sides to isolate your biceps further.
  • Squeeze hard within your biceps at the top of each rep (the “isometric” contraction).
  • Don’t allow your torso to start moving to create momentum.

2. Seated Alternating Curls: 4 Sets (12-15 Reps):(Arms Workout)

arms-workout
  • Set the bench to a steep incline so that you’re in a biomechanically strong position
  • Keep your shoulders rolled back, and allow your arms to stretch right out at the bottom (without hyperextending the elbow)
  • Keep your wrists externally rotated at all times and squeeze the biceps at the top of the rep (the “isometric” contraction)

3. Hammer Curls: 4 Sets (12-15 Reps): (Arms Workout)

arms-workout
  • In a standing position, take a hammer grip with the dumbbell so that your wrists are in a neutral position, with no external/internal rotation.
  • Curl the dumbbells up, alternatively, across your body.
  • Make sure you squeeze the biceps at the top of each rep (the “isometric” contraction)

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