If you are looking to train your biceps and triceps anytime soon then you have come to the right place. This workout is not for the faint hearted, your ambition is to be the owner of a big pair of arms all using trisets.
For anyone unfamiliar with trisets, you perform three exercises in a row without rest. Done properly, trisets are a fantastic way to increase intensity, save time and pump muscle with as much blood as possible, hard work will eventually lead to permanent gains.
You can perform all three exercises of a triset in close proximity, you will have less rest this way transitioning between sets. Do an entire biceps triset and rest 90 seconds, then move to the triceps triset, you will alternate between these trisets 2-3 times.
This workout should take around 25 minutes but you will still feel the effects long after the last rep. Take a pre-workout of your choice, warm up and prepare yourself for a really insane pump.
Big, bad biceps triset
Barbell curl – 2-3 sets of 8 reps.
Alternating dumbbell curl – 2-3 sets of 10 reps per arm.
Cable hammer curl with rope – 2-3 sets of 10 reps.
You can also use the EZ bar if you prefer but make sure to squeeze the bar with everything you’ve got throughout the set. Take time lowering the weight after each rep, don’t just drop it. Immediately perform he next rep when the weight is lowered and do the next rep with as much power as you can, after 8 reps drop the barbell and pick up the dumbbells.
Doing this exercise one arm at a time forces you to focus on each individual bicep. Unilateral training will help keep your physique balanced and help prevent one arm being stronger than the other, take your time through the eccentric (lowering) part of the movement.
Fully supinate your waist on the way up so that your pinky faces your shoulder, don’t swing the weight, make your biceps take the weight on their own.
Cable training will keep constant tension on the muscle, leaving no fiber untouched. When starting the lift, don’t let your elbows flare out or come forward. Keep those upper arms locked in place. Once you have the rope fully curled, separate the end of the rope and pause for a second before finally lowering the weight. Once the weight is lowered and your biceps are fully stretched, pause for a second and perform the next rep.
As you will no doubt have exhausted your biceps doing the first two exercises you will likely need to lower the weight to what you normally do. There has never been a cable hammer curl competition so your main focus should be the quality of the reps, not the amount of weight lifted.
Awesome Triceps Triple Threat
Skullcrusher – 2-3 sets of 8 reps.
Dumbbell kickback – 2-3 sets of 10 reps per arm.
Cable overhead triceps extension with rope – 2-3 sets of 10 reps.
If there is no bench available you can always do these on the floor, other than restricting the range of motion a little bit it won’t make much difference. When doing each rep, keep your upper arms vertical at all times.
When you lift and lower your upper arms, your shoulder get most of the workout, not your triceps, lower the weight past your head for a bigger challenge.
This can be done with both arms at the same time if you need to save a bit of time, but a few extra minutes to focus on each arm will help you more in the long run. Keep your core braced and don’t swing, pause for a second at the top and bottom of each rep.
This exercise helps you to get a deep stretch and contraction in all three heads of the triceps. Separate the rope when your triceps are overhead and fully contracted. On the way back down, don’t try to force a deeper stretch than your arms will allow. Your arms should move through this movement without pain.
Alternating between a biceps and triceps triset gives each muscle group time to rest whilst the other is working, having the workout organised this way allows you to train each muscle with much more intensity which will results in bigger and stronger arms.
Beginners are best off starting with two rounds of this workout meaning you will have performed each triset twice at the end of this workout. You can go for three rounds if you feel confidence and have been training in the gym for a year or more.
I would recommend this program about once a week, if your arms are a known weak spot then you will have to hit them a bit harder to initiate growth, implement the workout twice a week and space each workout at least three days apart.
For a way to build amazing arms and a body try the Adonis Golden Ratio Program here which holds many accolades and awards.
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