Both, biceps and triceps are very resilient muscle groups. They recover very quickly and can handle a lot of volume and high intensity training techniques. To get the most out of your arm workouts, you've got to hit them hard, and with a variety of different techniques. Certified personal trainer and founder of TRyMFitness, Tim McComsey lays out a 30-minute arm workout loaded with supersets and dropsets to bring up those bicep peaks and stack on the size.
THE WORKOUT >>
1. Barbell Curls superset with V-Bar Tricep Push Down
Sets: 3
Reps: 12
Rest: 60 seconds
Reps: 12
Rest: 60 seconds
2. Standing EZ Bar Close Grip Curls superset with Dumbbell Kickbacks
Sets: 3
Reps: 12
Rest: 60 seconds
Reps: 12
Rest: 60 seconds
3. Bench Dips superset with Seated Dumbbell Hammer Curls
Sets: 3
Reps: 12
Rest: 60 seconds
Reps: 12
Rest: 60 seconds
4. Machine Seated Bicep Curl [drop sets]
Sets: 3
Reps: 10
Rest: 30 seconds
Reps: 10
Rest: 30 seconds
Drop sets: Slash the weight by approx. 10% after each set.
5. Cable Rope Press Downs [drop sets]
Sets: 3
Reps: 10
Rest: 30 seconds
Reps: 10
Rest: 30 seconds
Drop sets: Slash the weight by approx. 10% after each set.
