Biceps & Triceps Full Workout

If you are looking for a hardcore arm workout, you’ve come to the right place. I hope you’re fully prepared to take on the task and lift until your arms feel like they will fall off. Good luck, you’re gonna need it!

I’d suggest a warm up before you get started. I typically do a low weight/high rep dynamic warm up, such as 20lb barbell curls for 20 reps. This gets my muscles ready for the work they are about to perform. You could also do the same for tricep extensions.


Tips:

Gather everything you need for your circuits before you begin. Once you’re set up, you will be able to quickly move from one exercise to the other without rest. Complete all 5 bicep exercises consecutively before resting for 60-90 seconds. Then after completing 5 rounds of biceps, set up your next circuit & move on to 5 rounds of triceps.


 

560 Rep Arm Workout

5 Rounds Total

(complete each exercise and immediately move on to the next without resting, only rest once you’ve completed all 5 exercises)

10 Barbell Curls

10 High Cable Curls

10 Barbell Drag Curls

15 Single Arm Cable Curl

10 Dumbbell Hammer Curls

*Rest 60-90 seconds between each round*

5 Rounds Total

(complete each exercise and immediately move on to the next without resting, only rest once you’ve completed all 5 exercises)

15 Underhand Single Arm Tricep Pulldown

10 Bent Over Cable Kickbacks

12 Overhead Dumbbell Extensions

10 Bench Dips

10 Cable Straight Bar Pushdowns

*Rest 60-90 seconds between each round*


This entire workout took me about 55 minutes.

Move quickly and efficiently.