Build Bigger Arms: Train Biceps & Triceps Twice Per Week!
WORKOUT #1 – ARMS & SHOULDERS
#1. OVERHEAD PRESS
Sets: 5, Reps: 8, Rest: 60 sec, Tempo: 2-0-1-0
Proper form: Stand with your feet shoulder-width apart,
holding a barbell across your upper chest with hands slightly wider than
shoulder-width apart. Keeping a tight core, press the bar over your head
until your elbows are locked, then lower it back down. Keep your legs
straight.
#2. RACK PULL
Sets: 5, Reps: 8, Rest: 60 sec, Tempo: 2-0-1-0
Proper form: Position yourself against a barbell resting on
safety bars at knee height or slightly above. Your feet should be right
under your hips, back slightly arched. With a double overhand grip and
hands shoulder-width apart, extend through the hips and knees and deadlift
the bar up and back until lockout, squeezing your shoulder blades.
PERFORM IN TRI-SET:
#3.1 SEATED DUMBBELL CURL
Sets: 3, Reps: 12, Rest: 0 sec, Tempo: 2-1-1-1
Proper form: Sit on a flat bench with a dumbbell in each
hand, shoulders close to the torso. Rotate the palms so that they are
facing your torso. Keeping the upper arm stationary and the elbows tucked
in, curl the weights up and twist the wrists once the dumbbells pass your
thighs so that the palms face forward at the end of the movement. Curl up
until your biceps are fully contracted and the dumbbells are at shoulder
level.
#3.2 STANDING DUMBBELL CURL
Sets: 3, Reps: 12, Rest: 0 sec, Tempo: 2-1-1-1
Proper form: Stand straight with a dumbbell in each hand,
palms facing forward. Keeping your upper arms stationary and your elbows
tucked in, curl the weights up while contracting your biceps.
WORKOUT #2 – CHEST & BACK
#1. BENCH PRESS
Sets: 5, Reps: 8, Rest: 60 sec, Tempo: 2-0-1-0
Proper form: Lie down on a flat bench, lift the bar from the
rack using a medium width grip and hold it straight over you with your
arms locked. Keeping your core tight, lower the bar towards your chest,
then push it back to the starting position using your chest muscles.
Squeeze your chest at the top.
#2. BENT-OVER BARBELL ROW
Sets: 5, Reps: 8, Rest: 60 sec, Tempo: 2-0-1-0
Proper form: Holding a barbell with an overhand grip, bend
your knees slightly, brace your core and bend at the waist to bring your
torso forward, keeping the back straight and your head up. The barbell
should hang directly in front of you. Keeping the torso stationary, pull
the bar up, keeping the elbows close to the body. Squeeze the back muscles
at the top.
PERFORM IN TRI-SET:
#3.1 INCLINE DUMBBELL BENCH PRESS
Sets: 3, Reps: 12, Rest: 0 sec, Tempo: 2-0-1-0
Proper form: Lie back on an incline bench holding a dumbbell
in each hand atop your thighs, palms facing each other. By bracing your
core and using your thighs to help push the dumbbells up, lift the weights
and hold them at shoulder width. Rotate your wrists forward so that the
palms of your hands are facing away from you, then push the dumbbells up
using your chest muscles until your arms are locked.
#3.2 INCLINE DUMBBELL FLYS
Sets: 3, Reps: 12, Rest: 0 sec, Tempo: 2-0-1-0
Proper form: Lie on an incline bench holding a dumbbell in
each hand. Extend your arms above you with a slight bend at the elbows and
rotate the wrists so that the palms are facing you. While keeping the arms
extended, slowly lower the weights to the sides and rotate your wrists
until the palms are facing each other. At the final position your arms
should be by your side with palms facing the ceiling.
WORKOUT #3 – ARMS & SHOULDERS
#1. CHIN-UP
Sets: 5, Reps: 8, Rest: 60 sec, Tempo: 2-0-1-0
Proper form: Hold onto a chin-up bar with an underhand grip,
hands closer than shoulder-width apart. Keep your torso straight and your
lower back slightly arched. Brace your core and pull your torso up until
your head is at the level of the pull-up bar, keeping the elbows close to
your body. Squeeze your biceps at the top.
#2. TRICEPS DIP
Sets: 5, Reps: 8, Rest: 60 sec, Tempo: 2-0-1-0
Proper form: Grip rings, parallel bars or a secured bench
with straight arms and hands shoulder-width apart. Keeping your chest up,
bend your elbows to lower your body as far as your shoulders will allow,
legs extended in front of you. Keep a slight bend at the elbows to keep
the tension on your triceps. Press back up explosively.
PERFORM IN TRI-SET:
#3.1 SEATED DUMBBELL OVERHEAD PRESS
Sets: 3, Reps: 12, Rest: 0 sec, Tempo: 2-0-1-0
Proper form: Sit on a bench with a dumbbell in each hand at
shoulder height. Rotate your wrists so that the palms of your hands are
facing forward. Press the dumbbells directly overhead until they touch at
the top.
#3.2 BENT-OVER LATERAL RAISE
Sets: 3, Reps: 12, Rest: 60 sec, Tempo: 2-1-1-1
Proper form: Holding dumbbell in each hand with palms facing
your torso, bend at the waist and bring your torso forward. Keeping the
arms extended and maintaining a slight bend at the elbows, raise the
weights out until your elbows are at shoulder height and your arms are
parallel to the floor, then lower them back down.
