What’s great about arm training is that…
If you are lifting heavy on your back and chest days, they are also getting hit. That means you don’t have to spend alot of extra time on them again during the week.
Biceps and triceps are smaller muscles and they don’t burn many calories. I recommend you train them directly 1 x per week for 30-45 minutes. That workout, coupled with the indirect work your biceps and triceps get during other workouts, is more than enough to build great arms.
Check out this great workout I created for you today!
Training Tip: If you need more size – you can lift heavier, less reps, and more rest between sets. If you need more toning – you can lift light to moderate, more reps, and less rest between sets (burn them out!).
Biceps & Triceps Workout
Skull crushers superset with Plate bench dips x 3 sets
Rope extensions x 3 sets
Overhead DB extensions x 3 sets
Wall BB bicep curls superset with DB hammer curls x 3 sets
Underhand pull-ups (short focusing on biceps) x 3 sets
Seated DB concentration curls x 3 sets
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