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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