Big Arms Workout: Biceps & Triceps Exercises (Video)

Big Arms Workout Biceps Triceps Exercises 2

This  arms routine is about 45 minutes workout that focuses on stimulating growth in your inner and outer biceps and also your triceps as well.  You should perform this routine 2 times a week, with 2 days rest between each workout for maximum recovery and growth.

For muscle growth, start by using a weight that is around 75% to 80% of your 1 rep max. For toning/sculpting, use a weight that is about 50-60% of your 1 rep max. To stimulate growth, aim to increase the weight by 5-10% each week while keeping your  number of reps low. For toning and endurance, increase the repetitions while keeping the weight about the same or only increasing it by 2-5% each week.

The Workout

To perform this workout, complete 3 sets of each exercise before moving on to the next one in the following manner.

  • Perform 2 sets of 10-12 reps of each exercise
  • Maintain good form for each exercise
  • Rest 30-45 second between each set and 90 seconds between each exercise.
  • Your 3rd set should be performed until failure.


Barbell Curl

Concentration Curls

Cable Rope Overhead Triceps Extension

Hammer Curls

Reverse Curl

Triceps Dips

Triceps Cable Pushdown

Tricep Dumbbell Kickback



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