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
Like this free workout? POST a comment below!
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awesome workout and thank you, i need help on my arms. so excited to try this workout on Monday 🙂
Thank you
Susan
I’m glad you like it!
Enjoy 🙂
Ms. Doehnert,
Thank You so much for this workout. I’m struggling with getting muscle gain. Getting cut. I hope this will help me out. Frustrated! I have been in fitness for years & still can not even do a pull up. I’m 46 & want people to see muscle when they look at me. Please Please help me.
Thank You for time.
Hi Kim!
I know this workout and the CPS program you just got will help you build the body you are dreaming of. It takes time, a plan, and support. You have that with our private FB group.
Have fun and good luck with your training!!!
Kimberly
Yep this was me yesterday
Thanks Terri!
I am new to this and never thought about working on my arms separate from my regular work out. thank you. Could you send me pics or explain what some of them are for example the skull crusher. thanks again
Hi Janise,
You can find all the exercises on Youtube.com for sample
videos 🙂
Enjoy!
Can’t wait to add these to my routine! You rock!!
You will love the burn Dana!
Great workout. Quick and challenging!! Thank you!!
You are welcome Karen!!
Thank you so much for sharing this info on the arms.