Arm Workouts - Bicep Workouts - Tricep Workout Routines for Big Arms




How to blast arms with best arm workout routines

Best Biceps and Triceps Workouts to Build muscular Arms with definition.

Discover the best workouts and routines to build arms and buy some new shirts as you arms are sure to grow.

In the preceding articles on Arm Exercises Critical Training Points, Bicep Exercises and  Triceps Exercises we have discussed the best arm training methods and given a list of best exercises for complete arm development.

Here I will provide you with sample beginner and advanced workouts for biceps and triceps.

Try these workouts for next 4 weeks.

Prioritize your arm workout routines as per the priority training principle discussed in the advanced training principles and the rests will surprise you.

Sample Biceps Workouts

Sample Triceps Workouts

Beginner Biceps Workouts

Workout # 1

Biceps Barbell Curls - 4 sets of 12,10,8 and 6 reps.

Dumbbell Curls - 3 sets of 10,8 and 6 reps.


Workout # 2

Bicep Dumbbell Curls - 4 sets of 12,10,8 and 6 reps.

Preacher Curls - 3 sets of 10,8 and 6 reps.


Workout # 3

Bicep Barbell Curls - 4 sets of 12,10,8 and 6 reps.

Concentration Curls - 3 sets of 10,8 and 6 reps.


Workout # 4

Incline Biceps Curls - 4 sets of 12,10,8 and 6 reps.

Hammer Curls - 3 sets of 10,8 and 6 reps.


Advanced Biceps Workouts

Workout # 1

Biceps Barbell Curls - 4 sets of 12,10,8 and 6 reps.

Preacher Curls - 3 sets of 10,8 and 6 reps.

Cable Curls - 3 sets of 10,8 and 6 reps.


Workout # 2

Bicep Dumbbell Curls - 4 sets of 12,10,8 and 6 reps.

Alternate Biceps Curls - 3 sets of 10,8 and 6 reps.

Preacher Curls - 3 sets of 10,8 and 6 reps.


Beginner Triceps Workouts

Workout # 1

Cable Pull downs - 4 sets of 12,10,8 and 6 reps.

Lying Triceps Extensions - 3 sets of 10,8 and 6 reps.


Workout # 2

Parallel Bar Dips - 4 sets of 12,10,8 and 6 reps.

Dumbbell Kickbacks - 3 sets of 10,8 and 6 reps.


Advanced Triceps Workouts

Workout # 1

Triceps press - 4 sets of 12,10,8 and 6 reps.

Triceps Pull downs - 3 sets of 10,8 and 6 reps.

Dumbbell Extensions - 3 sets of 10,8 and 6 reps.


Workout # 2

Bench Dips - 4 sets of 12,10,8 and 6 reps.

Triceps Pull downs - 3 sets of 10,8 and 6 reps.

Dumbbell Extensions - 3 sets of 10,8 and 6 reps.

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