Awesome Arms: 8 Weeks to Better Biceps and Triceps
Workout Description
One of our most common requests is to create a plan specifically for biceps and triceps. Our readers want a plan that can be added in as the arm routine in a “bro split” workout or one that can accompany push/pull/legs and even full-body workouts.
If that sounds like you, look no further.
This program will help you build better biceps and triceps in just 30-40 minutes. It’s versatile enough to be completed independently or added to your current program for extra gains.
How the Workout Works
You will alternate biceps and triceps with a couple of forearm exercises added in for good measure. While one muscle group is working, the other is recovering from the work you did while preparing for the next set.
There are fewer sets than you may be accustomed to seeing because this workout is based on intensity instead of volume. In other words, if you do this the proper way, you won’t need more sets to get the job done.
With two minutes of rest between sets, you should be able to change weights and sip water while catching your breath.
Rep Execution and Tempo
This isn’t only about how many reps you do but how you do them. The goal is to eliminate as much momentum as possible, so those muscle fibers do all the work.
That is why you will perform each rep with a specific tempo, or speed with each portion. When you perform the concentric (lifting) portion of the weight, count “one-thousand one, one-thousand two.” When the muscles are flexed (static position), you will hold that for another two-count. You will then perform the eccentric (lowering) of the weight to a four-count.
Because of this, you should have a partner or spotter ready to assist if necessary – especially on the close grip bench press. If you do that alone, you will not be able to do it as you should because you could get pinned by the weight.
Related: Ideal Repetition Speed And Rest Periods for Muscle Growth
Effort
You will notice that the reps range anywhere from six to ten for your sets. When you are doing these sets, you should gauge the effort for them. As the reps go down, the weight and effort will go up. The only set that is taken to failure is the final set of each exercise. So, using a 1-10 scale for effort (10 being the most), your effort should be as follows.
- 10 reps – Level 6 effort
- 8 reps – Level 8 effort
- 6, 20 reps – Level 10 effort
There is no way to universally determine the weight everyone should use. Trial and error is going to be the best bet for you. The sets of 10 are warm-ups, and the sets of 8 are to help you prepare for the final set.
The set of 6 is your all-out, do-or-die set. You should give everything you have to the weight. If you get five reps, don’t sweat it this time but make sure you get six next time. If you don’t get past four, go lighter. If you get seven, go heavier.
By the time you reach failure, you shouldn’t be able to perform another rep under the previously mentioned guidelines, even if you were getting paid to.
That set of 20 is a mental challenge as much as a physical one. As you go through that set, you may be tempted to speed the reps up. Don’t do it. Go light, and even take a brief break if you must, but no more than ten seconds.
Complete the 20th rep with the same cadence you did the first. If you like pumps, you will be very satisfied with them, but you also may be in too much pain to enjoy them at the moment. So, film that set so you can post it and look back at it fondly. Make sure you tag us as well so we can see it.
8-Week Workout for Better Biceps and Triceps Workout
This should take you no longer than 30 minutes, 40 at the absolute max. The workout involves at least three different forms of resistance. The barbell or EZ-Curl bar allows you to lift more weight with both arms. The dumbbells allow you to concentrate on each side individually, and the cable keeps tension on the muscle throughout the entire range of motion.
| Exercise | Sets | Reps |
|---|---|---|
| Strict Curl (see notes below) | 3 | 10, 8, 6 |
| Close Grip Bench Press | 3 | 10, 8, 6 |
| Incline Dumbbell Curl | 2 | 8, 6 |
| Lying Tricep Extension | 2 | 8, 6 |
| Hammer Curl | 2 | 8, 6 |
| Single Arm Overhead Extension | 2 | 8, 6 |
| Reverse Grip Cable Curl | 1 | 20 |
| Straight Bar Tricep Extension | 1 | 20 |
How to Perform a Strict Curl:
- Grab a pair of dumbbells or a barbell and stand against a wall. The back of your arms should be pressed against the wall.
- Position your feet around shoulder-width apart.
- Moving only at your elbows, slowly curl the weight up as far as possible, squeezing the biceps at the top of the movement.
- Pause, and then slowly lower the weight.
- Repeat for desired reps.