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Friday, October 14, 2016

10 Exercises for Bigger Biceps & Triceps

Big chest muscles, 6-pack abs, big biceps & triceps. That’s what most people want. I feel big shoulders, traps & back are more impressive, but to each his own. Here’s how to build bigger arms and increase biceps & triceps size.



This arm workout that will pump up those biceps and triceps for that nice big arm full feeling!
For this arm workout we’re going to do 3 bicep exercises and 3 tricep exercises, working them back to back. Starting with a bicep move, then a tricep move, and another bicep move, etc.

This is the complete bicep and tricep workout routine:

– Standing Barbell Curls – 3 sets of 8-10 reps
– Close Grip Bench Press – 3 sets of 8-10 reps
– Dumbbell Preacher Curls – 3 sets of 10-12 reps
– Incline Dumbbell Curls to Standing Hammer Curls – 3 sets of 10-12 reps
– close grip chin  – 3 sets of 10-12 reps
– Overhead Dumbbell Tricep Extension – 3 sets of 10-12 reps
– Low Pulley Cable Curls – 3 sets of 10-12 reps
– Close Grip Bench Press – 3 sets of 10-12 reps
– PJR Pullovers – 3 sets of 10-12 reps
– High Pulley Tricep Push Downs – 3 sets of 10-12 reps
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