This workout is strictly dedicated to the arms which constitute the biceps and the triceps:
- Barbell bicep curl superset (conduct one exercise and go right into the next exercise with no rest period) resistance band bicep curl.
- Dumbbell tricep kickback superset with resistance band tricep kickback
- Preacher curl bicep curl (work with neutral, pronated, and supinated grip)
- Skullcrushers for the triceps
- Cable bicep concentration curls superset with cable tricep pushdowns
This workout for the arms can be instructed for a volume range of 3-4 sets of 12-15 reps for muscular endurance and 2-3 sets of 6-10 reps for hypertrophy. Incorporating these super-sets is a great way to implement if you have a time hack and need to hurry or if you want to push the intensity and keep up your heart rate and treat this as a HIIT (high intensity interval training) workout.
The biceps/triceps training split is a great way to get a “big pump” into the muscles in a short period of time. They are smaller muscles compared to your glutes, quads, and chest, so they fatigue more early. Focus and commit to these movements and you will be feeling stronger in no time!
