Training gurus have long taught the bodybuilding masses the logic of working a smaller muscle group such as the biceps after a larger muscle group like back, or triceps after chest or shoulders. While that makes sense, if you’ve ever tried that arm workout without preceding it with a larger muscle group, then you know how intense — and pumped — your arms can get when you train them alone.

So instead of slapping a few sets for bi’s or tri’s to the end of a back or chest routine, try this pair of intense, arm-swelling workouts for each muscle group that’ll have you busting out of your shirtsleeves. You’ll notice that each workout attacks your biceps and triceps from multiple angles, crucial for complete arm development and balance.

A couple of important points: Utilize good form, concentrate on feeling the muscles work and alternate the order of your workouts so biceps come first one week and triceps the next. Also, try not to train back, shoulders or chest either the day before or the day after you do this workout (instead, do legs or make it a rest day). Finally, to make the most of this routine, use a weight that corresponds with the designated rep range. The routines show no mercy and are riddled with intensity-boosting techniques that are sure to make your arms grow like never before!

 

 

BICEPS WORKOUT NO. 1 Exercise Sets Reps
Straight-Bar Curl 4 8, 8, 8, 8
Seated Dumbbell Curl 3 33 10, 10, 10
Two-Arm High-Cable Curl 3 8, 10, 12
One-Arm Dumbbell Preacher Curl 34 10, 10, 10


BICEPS WORKOUT NO. 2 Exercise Sets Reps
EZ-Bar Preacher Curl2 4 8, 8, 8, 8
Incline Dumbbell Curl 3 8, 10, 12
Standing One-Arm Low-Cable Curl 35 8, 8, 8
Hammer Curl 3 8, 10, 12


Select a weight that allows you to approach muscle failure by the rep listed. Rest 1–2 minutes between sets.
1 Doesn’t include warm-up sets.
2Alternate close- and wide-grip sets.
3 Do both arms simultaneously. When this becomes too difficult, alternate arms until you reach the rep range listed for each arm.
4 If you don’t have a spotter, use your free hand to self-spot for 2-3 forced reps on each set.
5 Each set has one drop: Go to failure, then reduce the weight 20%-30% and continue till failure.

TRICEPS WORKOUT NO. 1 Exercise Sets Reps
Weighted Bench Dip 3 8, 8, 8
Seated Overhead Cable Extension 3 10, 10, 10
Reverse-Grip Pressdown 42 8, 9, 10, 11
—superset with—
Cable Kickback 4 2 8, 9, 10, 11


TRICEPS WORKOUT NO. 2 Exercise Sets Reps
Decline Lying Triceps Extension 3 8, 8, 8
—superset with—
Decline Close-Grip Bench Press 3 10, 10, 10
Seated Overhead DB Extension 32 8, 9, 10
Rope Pressdown 4 3 8, 8, 10, 10


Select a weight that allows you to approach muscle failure by the rep listed. Rest 1–2 minutes between sets.
1 Doesn’t include warm-up sets.
2 Reduce the weight by one plate on each succeeding set.
3 Each set has one drop: Go to failure, then reduce the weight 20%–30% and continue till failure.