Need Bigger Arms? Try this Arm Workout.
To get big arms you need to work your biceps and triceps separately, other than just using them to assist in chest, back and shoulder exercises.
It is better to work the triceps slightly more than the biceps, for the sole reason that "Tri"cep is three muscles and of course "Bi"cep is two.
The best method is to work the Biceps first with about 3 exercises then work the triceps about 4.
3 sets of 10 reps
The guide is as follows;
Biceps
Standing Bicep Curl Using dunbells
Reverse Grip Pecacher Curl Palms down
Bicep Curl with flatbar flatbar is attached to the cable machine
Triceps
Sitting overhead tricep extension holding 1 dunbell overhead lifting and lowering
Skull Crushers laying flat on a bench dripping the barbell at 90 degrees, come all the way up and back down to 90
Reverse Grip Tricep Extension on Flatbar Flatbar is attached to the cable machine
Tricep Extension With Rope Rope is attached on cable machine
3 sets of 10 Dips is a great way to finish it all off!
Forearms
Wrist Curls over Bench
Wrist Curls -Reversed Grip
Standing barbell Twist holding a barbell at hip level rotate your wrist rolling the barbell in your hands like your trying to roll up a towel
NO PAIN- NO GAIN
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Do biceps and triceps in
Do biceps and triceps in alternative days is a good workout routine.I think triceps should attach with push ups of chest,while bicep with back pull ups.
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