Biceps And Triceps Exercises

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Training the arms for optimal muscle growth is not a matter of how many days you train them, but rather, how much volume (too much, too little, just right) you are training over time (in this case, a week). Determining the frequency of arm workouts (how many arm workouts per week) really comes down to the amount of work sets you are performing pre workout and what the total work sets per week comes out to be. So, how often should you train your arms if you are looking for optimal muscle growth? You can train arms between 2-6 times per week. The more frequently you train arms, the less you should do per day. If you train arms twice per week, you’ll do 2-3 exercises per session with 3-4 total sets. If you train arms 6 days per week, you’ll do one exercise per muscle group per day, with only 2 sets per workout. They key with determining your arm training frequency depends on a variety of factors, all of which are discussed below. I will also give you exact volume recommendations.

BIGENNER

WORKOUT NO.1:
Biceps>
1.close grip pull ups : 3 sets of 10 reps
2. barbell curls : 3 sets of 12 reps
3.preacher curls: 3 sets of 12 reps
4.hammer curls: 4 sets of 12 reps
Triceps>
1.close grip push ups : 3 sets of 12 reps
2.rope extension: 3 sets of 12 reps
3.dumbbell overhead extension : 4 sets of 12 reps

WORKOUT NO.2:
Biceps>
1.dumbbell curls : 4 sets of 10 reps
2.hammer curls : 3 sets of 12 reps
3.incline dumbbell curls: 3 sets of 12 reps
4.pull ups : 3 sets of 12 reps
Triceps>
1. ezbar cable extension : 3 sets of 15 reps
2.rope extensions : 4 sets of 12 reps
3.bardips : 3 sets of 12 reps

WORKOUT NO.3:
Triceps>
1.close grip pushups : 3 sets of 12 reps
2.overhead barbell extension : 4 sets of 12 reps
3.rope extension : 3 sets of 15 reps
4.skull crusher : 3 sets if 12 reps
Biceps>
1.close grip pullup:3 sets of 12 reps
2.hammer curls: 3 sets of 12 reps
3. wide grip preacher curls: 3 sets of 12 reps
4. cable curls : 2 sets of 12 reps

WORKOUT NO.4:
Triceps>
1.skull crusher : 3 sets of 12 reps
2.reverse grip cable bar extension : 4 sets of 12 reps
3. overhead dumbbell extension : 3 sets of 12 reps
Biceps>
1.cable preacher curls: 3 sets of 12 reps
2.v bar cable curls : 3 sets of 12 reps
3. concentration curls : 3 sets of 15 reps

INTERMEDIATE

WORKOUT NO.1:
BICEPS>
1.dumbbell curls : 4 sets of 15 reps
2. ez barbell curls : 4 sets of 15 reps
3. incine dumbbell curls : 4 sets of 12 reps
4.close grip pullups: 3 sets of 12 reps

TRICEPS>
1.close grip bench press: 4 sets of 12 reps
2. single arm cable extension : 3 sets of 12 reps
3. dumbbell kickback : 3 sets of 12 reps
4. bar dips : 3 sets of 12 reps

WORKOUT NO.2:
BICEPS>
1.weighted pull ups : 3 sets of 8 reps
2. barbell curls : 4 sets of 12 reps
3. preacher curls : 3 sets of 12 reps
4. reverse grip curls : 4 sets of 12 reps

TRICEPS>
1.weighted bar dips : 3 sets of 12 reps
2.skull crusher : 4 sets of 12 reps
3.rope extension : 4 sets of 12 reps
4. kick back : 4 sets of 12 reps

ADVANCE

arms workout

WORKOUT NO.1:
1. close grip pull up : 3 sets of failure
2. ez bar curls + ez overhead extension ( superset ) 4 sets of 12 reps
3. rope extension + hammer curls : 3 sets of 12 reps
4.spyder curls : 4 sets of 12 reps
5.cable skull crusher: 4 sets of 12 reps
6.fore arm cable curls :3 sets of 12 reps
7. reverse grip curls + wrist cable curls : 4 sets of 12 reps

 you can train your arms with  >

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