An effective arm routine can do wonders for your overall appearance. Although your arms don’t represent the true overall strength you possess, when people see ripped arms they assume you’re a power house. Implementing a good bicep and tricep routine can be difficult, a lot of us don’t know the most effective workouts. Some guys like to alternate days, biceps on one day and triceps the next day. I believe the most effective routine is that in which you focus on your arms on opposite days of your chest and back. See, your chest routine always works your triceps, and your back routine also works your biceps. So essentially you’re getting a full week of work on your arms. Also when you work your triceps and biceps the same day, they act as a way to stretch the opposing muscle. Below is a three day workout that will shred your arms.
| Exercise | Sets/Reps | Rest |
|
Biceps Cable Curl |
3/6-8 |
2 mins |
|
Triceps Pressdowns |
3/10-12 |
2 mins |
| Exercise | Sets/Reps | Rest |
|
Biceps Preacher Curl |
3/10-12 |
2 mins |
|
Triceps Lying Overhead Extensions |
3/6-8 |
2 mins |
| Exercise | Sets/Reps | Rest |
|
Biceps Barbell Curl |
3/15-20 |
2 mins |
|
Triceps Overhead Extension |
3/15-20 |
2 mins |
If you’ve been struggling to build arm muscle or have simply been neglecting that part of your workout routine, give our quick arm routine a try and feel free to let us know your results.
Loading ...
