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Arms: Oh biceps the glamor muscle of bodybuilding. People say make a muscle and just about everybody throws up a bicep shot. What a love affair we have with this muscle. What about the tricep which makes up 2/3 of the upper arm or the forearm that supplies the grip needed to build both! What we have listed below are some of the absolute best bicep, tricep and forearm training workouts there are, Bar None!



  Arm Training Workouts and Tips!

Bicep Workouts

Oh biceps the glamor muscle of bodybuilding. People say make a muscle and just about everybody throws up a bicep shot. What a love affair we have with this muscle. What we have listed below are some of the absolute best bicep training workout there are, bar none!

 

Exercise/Beginner Routine #1 # of Sets # of Reps
Standing Barbell Curls 3-4 sets 8-12 reps


Exercise/Intermediate Routine #1 # of Sets # of Reps
Seated Dumbbell Curls 3 sets 8-12 reps
Seated Dumbbell Concentration Curls 2 sets 8-12 reps


Exercise/Advanced Routine #1 # of Sets # of Reps
Standing Dumbbell Curls 3 sets 8-12 reps
Barbell Preacher Curls 3 sets 8-12 reps
Standing Dumbbell Concentration Curls 2 sets 8-12 reps

And even more workouts ---------

Exercise/ Routine #1 # of Sets # of Reps
Standing Barbell Curls 4-5 sets 8-10 reps
Standing Dumbbell Curls 4-5 sets 8-10 reps
Concentration Curls 4-5 sets 8-10 reps


Exercise/ Routine #2 # of Sets # of Reps
Preacher Curls 4 sets 10-12 reps
Standing Dumbbell Curls 4 sets 10-12 reps
Cable Preacher Curls 4 sets 10-12 reps
Concentration Curls 4 sets 8-10 reps


Exercise/ Routine #3 # of Sets # of Reps
Standing Dumbbell Curls 4-5 sets 6-12 reps
Incline Curls 4-5 sets 6-12 reps
Preacher Curls 4-5 sets 6-12 reps

 

Tricep Workouts

Triceps actually make up 2 ⁄ 3 of the upper arm mass. So if you want sleeve busting arm size you will needed a pair of titan triceps. Try our workouts and you will be on your way to a whole new wardrobe.

 

Exercise/Beginner Routine #1 # of Sets # of Reps
Close-Grip Bench Presses 3 sets 12-6* reps
Pulley Pushdowns 2 sets 8-12 reps


Exercise/Intermediate Routine #1 # of Sets # of Reps
Lying Barbell Triceps Extensions 3-4 sets 12-6* reps
Pushdowns 2-3 sets 8-12 reps


Exercise/Advanced Routine #1 # of Sets # of Reps
Lying Barbell Triceps Extensions 4 sets 12-6* reps
Pushdowns 4 sets 8-12 reps
Dumbell Kickbacks 4 sets 8-12 reps

*Exercises marked with an asterisk have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.* All working sets should be performed with as much weight that can be handled correctly.

Exercise/ Routine #1 # of Sets # of Reps
Lying Triceps Extensions 3 sets 10-12 reps
Triceps Pushdowns 4 sets 10-12 reps
Overhead Dumbbell Extensions 4 sets 10-12 reps
Dips Between Benches 3 sets To Failure


Exercise/ Routine #2 # of Sets # of Reps
Close-Grip Bench Presses 4 sets 6-10 reps
Triceps Pushdowns 4 sets 8-10 reps
Bent-Over Rope Extensions 4 sets 10-12 reps
One to Two Arm Dumbbell Extensions 2-3 sets 10-12 reps


Exercise/ Routine #3 # of Sets # of Reps
Lying Triceps Extensions 3-4 sets 6-15 reps
Triceps Pushdowns 3-4 sets 6-15 reps
Reverse One-Arm Cable Pushdowns 3-4 sets 6-15 reps


Exercise/ Routine #4 # of Sets # of Reps
Dumbbell Seated Triceps Extensions 4 sets 8-12 reps
Decline Barbell Triceps Extensions 3 sets 8-12 reps
Pulley Pushdowns 2-3 sets 8-12 reps


Exercise/ Routine #5 # of Sets # of Reps
Seated Barbell Triceps Extensions 6 sets 10-15 reps
Pulley Pushdowns 6 sets 10-15 reps
Dumbbell Kickbacks 4 sets 10-15 reps


Exercise/ Routine #6 # of Sets # of Reps
Lying Triceps Extensions 4-6 sets 6 reps
High Pulley, Long Cable
Triceps Extensions
4-6 sets 6 reps
Dips 4-6 sets MAX reps

 

Forearm Workouts

Working the forearms requires you to flex, extend, and curl the wrist and upper arm using a combination of very good exercises. Those exercises being wrist curls, reverse wrist curls, rever curls, hammer curls, and various gripping exercises.

 

Exercise/Beginner Routine #1 # of Sets # of Reps
Seated Barbell Reverse Curls 3 sets 8-12 reps
Seated Barbell Wrist Curls 3 sets 10-15 reps


Exercise/Intermediate Routine #1 # of Sets # of Reps
Barbell Preacher Reverse Curls 4 sets 8-10 reps
Seated Barbell Wrist Curls 3 sets 10-15 reps
Seated Barbell Reverse Wrist Curls 3 sets 10-15 reps


Exercise/Intermediate Routine #2 # of Sets # of Reps
Hammer Curls 3 sets 12-15 reps
Reverse Barbell Curls 3 sets 12-15 reps
Wrist Curls Off Bench 3 sets 12-15 reps


Exercise/Advanced Routine #1 # of Sets # of Reps
Hammer Curls 4-5 sets 8-10 reps
Standing Barbell Wrist Curls 4 sets 10-15 reps
Cable Reverse Wrist Curls 4 sets 10-15 reps


Exercise/Advanced Routine #2 # of Sets # of Reps
Seated Barbell Wrist Curls 4 sets 12-15 reps
Standing Barbell Reverse Curls 4 sets 12-15 reps
Towel Squeeze 4 sets 12-15 reps

Here are some other workouts ---------

Exercise/ Routine #1 # of Sets # of Reps
Standing Reverse Barbell Curls 5 sets 8-10 reps
Reverse Preacher Curls 5 sets 8-10 reps
Seated Dumbbell Wrist Curls 5 sets 8-10 reps


Exercise/ Routine #2 # of Sets # of Reps
Barbell Wrist Curls 4 sets 10-12 reps
Barbell Reverse Curls 4 sets 10-12 reps


Exercise/ Routine #3 # of Sets # of Reps
Zottman Curls 4 sets 10-12 reps
One Arm Dumbbell Wrist Curls 4 sets 10-12 reps


Exercise/ Routine #4 # of Sets # of Reps
Barbell Reverse Curls 5 sets 6-10 reps
Barbell Wrist Curls 5 sets 8-12 reps
Barbell Reverse Wrist Curls 5 sets 8-12 reps


Exercise/ Routine #5 # of Sets # of Reps
Machine Reverse Curls 3-4 sets 8 reps
Seated Barbell Wrist Curls 2-3 sets 20 reps
Standing Barbell Wrist Curls 2-3 sets 20 reps


Exercise/ Routine #6 # of Sets # of Reps
Barbell Wrist Curls 2-3 sets 10-12 reps
Barbell Reverse Wrist Curls 2-3 sets 10-12 reps


Exercise/ Routine #7 # of Sets # of Reps
Barbell Reverse Curls 3-4 sets 8-10 reps
Barbell Wrist Curls 3-4 sets 10-15 reps
Barbell Reverse Wrist Curls 3-4 sets 10-15 reps


Exercise/ Routine #8 # of Sets # of Reps
Barbell Reverse Curls 4-5 sets 8-10 reps
Suppported Barbell Wrist Curls 4-5 sets 10-15 reps


Exercise/ Routine #9 # of Sets # of Reps
Barbell Reverse Curls 4 sets 8-10 reps
Barbell Wrist Curls 4-6 sets 10-12 reps
Barbell Reverse Wrist Curls 4-6 sets 10-12 reps


Exercise/ Routine #10 # of Sets # of Reps
Cable Rope Hammer Curls 4-5 sets 8-10 reps
Standing Barbell Wrist Curls 4-5 sets 10-12 reps
Towel Squeezes 4-5 sets MAX reps