Arms are one the of the most worked part of the body.  Everyone wants to have those killer biceps that they can show off and impress the ladies with.  Well this workout routine is the routine that I have used for quite some time now and I have produced great results.  My biceps are bigger than ever and my triceps have the great horseshoe shape to them.  I believe if you follow these steps that you will get the results that you want.

First of all I want to explain why I work these two muscles together.  These two muscles are opposites.  That means when you work one the other one is not working or working very minimally.  So you can do work each muscle out individually without impacting the other muscle and making it more induced to fatigue.  This allows for a better workout for each muscle.

My routine is fairly simple and I hope you enjoy it.

Exercise 1: Hammer Curls

Set 1: 10-12 reps

Set 2: 10-12 reps

Set 3: 8-10 reps

Exercise 2: Tricep Kick Backs

Set 1: 10-12 reps

Set 2: 10-12 reps

Set 3: 8-10 reps

Exercise 3: Long bar curl (bench press bar)

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 6-8 reps

Exercise 4: Skull Crushers with barbell

Set 1: 10-12 reps

Set 2: 10-12 reps

Set 3: 8-10 reps

Exercise 5: Preacher Curls

Set 1: 10-12 reps

Set 2: 10-12 reps

Set 3: 8-10 reps

Exercise 6: Dumbbell Overhead Tricep Extension

Set 1: 8-10 reps

Set 2: 8-10 reps

Set 3: 6-8 reps

I hope this exercise works for you and you enjoy it.  If you are feeling adventurous feel free to add one more exercise of each muscle on the end.  I like to finish up with dips and chin-ups.  If you have any questions please ask in the comment section and I will love to answer them.

Filed under: Fitness

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