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.

Rear shot of a fit female doing a dumbbell bicep curl in the gym.

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.

Fit man doing bicep curls with an EZ bar in the gym.

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.
Related: CT Fletcher is Bringing Back the Strict Curl

FAQ
Can I replace any of the exercises if needed?
You can. If you don’t have a wall for strict curls, then do normal barbell curls or EZ-Bar curls while not allowing yourself to cheat the reps up. If you train at home and don’t have a cable machine, use bands or do a bodyweight movement like close grip push-ups in place of push-downs. If all you have are dumbbells, make it work as best as you can.

Can I add more exercises?
If you feel you need more than this, I would advise checking out more of our awesome workouts here on M&S. Remember, this one is not only a stand-alone workout but is also designed to accompany other programs if desired. If you are doing a full-body program, then you are working the biceps and triceps already either directly or indirectly.

Should I do drop sets or cheat reps to make it even more intense?
This won’t be necessary. If the muscle can’t do the job with the weight you’re using, then the set serves the purpose. I get that there isn’t much volume, and many lifters feel “more is better.” In this case, better is better.

Related: The Science Behind the Drop Set & Muscle Growth

What day of the week should I put this in?
Ultimately, that answer will be based on the program you are doing. I can suggest that you do not do this before a push or pull workout because you don’t want to impact your potential on those sessions. After all, the arms are still fatigued. A good placement for this would be as the last workout before an off day.

Can beginners do this workout?
If you know how to perform the exercises, you can do this one. Just make sure you push yourself while doing your best to stay safe. That spotter or training partner can serve you well.

Is this suitable for women?
Sure is. As long as your nutrition, cardio, and recovery support your goal, this will help you. Take it on as is.

Conclusion
Whether you add this into one of the other programs we have or use it as the arm option in your bro-split, make sure you keep this to once every seven days. After eight weeks, you should see some solid results that will make you want to cut some sleeves off your shirts or buy one of our M&S tank tops.