Check out this great arm routine from Scott Herman Fitness, that targets your biceps and triceps.
Intensity, it is what will make or break your workout. They do not need to be 3 hours long to be effective. When trying to grow muscle you need to focus on high volume, proper form, and staying in control during your negatives. If your goal is muscle gain, stick to a shorter rest period. If you want to work on strength, rest as long as you need between sets. Be sure to progressively overload each week!
• 2 exercises
• Reps & sets will vary per exercise
• 30 — 90 second rest between each set
• You may also choose to superset these exercises
(0:42)- Routine Sets & Reps
(1:19)- EZ-Bar Curl- Outside Grip (5 sets: 10 reps)
(1:24)- Set 1
(1:58)- Set 2
(2:37)- Set 3
(3:36)- Set 4
(4:57)- Set 5
(5:58)- Standing Overhead Tricep Extension- Inside Grip (6 sets: 10 reps)
(6:20)- Set 1
(6:47)- Set 2
(7:11)- Set 3
(7:34)- Set 4
(8:02)- Set 5
(8:31)- Set 6
