LeFit Fitness Life

Biscepts And Triscepts Workout Routine

Biscepts And Triscepts Workout Routine
09 Sep

Biscepts And Triscepts Workout Routine

Every bodybuilder wants awesome arms to show off their hard work at the gym. Flexed biceps are so popular, they have their own emoji—you know you’ve used it!

If you’re looking for a workout to add some size to your biscepts and triscepts, try this set plan. Remember, the rest time is between sets, so start exercises  in succession before taking any  breaks.

Exercise – One

EZ-BAR CURL

You’ll need: EZ-Bar

5 sets

10-15* reps

60 sec

brake

Perform reps as 15, 12, 10, 10, 10.

Exercise – Two

ALTERNATING DUMBBELL BICEPS CURL

You’ll need: Dumbbells

4 sets

10 reps

60 sec

brake

Exercise – Three

EZ-BAR PREACHER CURL

Must Have: EZ-Bar, Preacher Bench

4 sets

10 reps

60 sec

break

Exercise – Four

DUMBBELL HAMMER CURL

Must Have: Dumbbells

3 sets

10 reps

60 sec

break

Exercise – Five 

TRICEPS PRESSDOWN

Must Have: Adjustable Cable Machine,
V-Handle Attachment

4 sets

10-21* reps

60 sec

break

Perform reps as 21, 15, 12, 10.

Exercise – Six  

CABLE OVERHEAD TRICEPS EXTENSION

Must Have: Adjustable Cable Machine,
Bench, Rope Attachment

4 sets

15 reps

60 sec

break

Exercise – Seven

BARBELL BENCH PRESS

Must Have: Barbell, Bench

4 sets

12 reps

60 sec

break

Use a close grip.

Exercise – Eight  

WEIGHTED DIP

Must Have: Ankle Weights, Dip Station

Workout by going heavier on the biceps with barbell curls. Remember to keep your back straight and avoid using momentum.

It is great to have well developed biceps, but make sure you don’t forget to train the rest of your muscles in the upper and lower arm with the same volume and intensity as you do your biceps.

Many beginners fall into that trap and create terrible imbalances in their arms. Even Arnold Schwarzenegger admits he trained his biceps harder and more often than his triceps in the beginning. This built an imbalance that took him years to balance back out. We all know that the biceps are the show muscle for your physique..!

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