Full Workout Routine
Superset 1 Round 1
Additional Videos
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How to: Triceps rope Extension?
Tips & Mistakes! -
Rope Extension: where beginners make mistakes?
Learn where beginners make mistakes here and miss all the triceps gains.
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Biceps Cable Curls - Set 1
Weight: start with not too heavy weights (example: 15kg).
Reps: 12 -
Triceps Rope Extension - Set 1
Weight: start light (example: 12kg). *if you go heavy with the weights, you will not be able to finish with straight arms at the end of a positive rep and to hold (squeeze) for 2 seconds.
Reps: 12 -
Rest: 1 m
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Biceps Cable Curls - Set 2
Weight: increase (example: 17kg).
Reps: 12 -
Triceps Rope Extension - Set 2
Weight: increase slightly (example: 15kg). *if you go heavy with the weights, you will not be able to finish with straight arms at the end of a positive rep and to hold (squeeze) for 2 seconds.
Reps: 12 -
Rest: 1 m
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Biceps Cable Curls - Set 3
Weight: increase (example: 20kg).
Reps: 12 -
Triceps Rope Extension - Set 3
Weight: same as in the 2nd set (example: 15kg). *if you go heavy with the weights, you will not be able to finish with straight arms at the end of a positive rep and to hold (squeeze) for 2 seconds.
Reps: 12 -
Rest: 1m 30s
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Biceps Cable Curls - Set 4
Weight: same as in the 3rd set (example: 20kg).
Reps: 10 -
Triceps Rope Extension - Set 4
Weight: same as in the 3rd set (example: 15kg). *if you go heavy with the weights, you will not be able to finish with straight arms at the end of a positive rep and to hold (squeeze) for 2 seconds.
Reps: 10 -
Rest: 1m 30s
Superset 2 Round 2
Additional Videos
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How to supinated biceps curls: quick tips
If you perform this exercise wrong you will engage the biceps less than 50%.
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Supinated Biceps Curls - Set 1
Weight: grab lighter DBs (example: 8kg dumbbells)
Reps: 10 per arm -
Single arm Overhead DB Extension - Set 1
Weight: grab lighter DBs (example: 8kg dumbbells). *Stretch the triceps in the negative part of the rep. The more you stretch it before you start with the positive rep, the more you will engage the triceps.
Reps: 10 per arm -
Rest: 1 m
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Supinated Biceps Curls - Set 2
Weight: slightly heavier DBs (example: 10kg dumbbells)
Reps: 10 per arm -
Single arm Overhead DB Extension - Set 2
Weight: slightly heavier DBs (example: 10kg dumbbells)
Reps: 10 per arm -
Rest: 1 m
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Supinated Biceps Curls - Set 3
Weight: slightly heavier DBs (example: 12kg dumbbells)
Reps: 10 per arm -
Single arm Overhead DB Extension - Set 3
Weight: slightly heavier DBs (example: 12kg dumbbells)
Reps: 10 per arm -
Rest: 1m 30s
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Supinated Biceps Curls - Set 4
Weight: same DBs as in the 3rd set (example: 12kg dumbbells).
Reps: 10 per arm -
Single arm Overhead DB Extension - Set 4
Weight: same DBs as in the 3rd set (example: 12kg dumbbells).
Reps: 10 per arm -
Rest: 1m 30s
Superset 3 Round 3
Additional Videos
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Level up: Advanced barbell curls routine!
If 10 to 12 reps is too easy for you, try this 7x3 barbell curls routine instead of regular 10-12 reps.
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Biceps Barbell Curls - Set 1
Weight: start with a not-too-heavy barbell (example: 15kg barbell).
Reps: 12 -
Triceps Skull Crushers - Set 1
Weight: start with a not-too-heavy EZ bar (example: 7kg plates on each side of the bar).
Reps: 12 -
Rest: 1m 30s
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Biceps Barbell Curls - Set 2
Weight: heavier barbell (example: 20kg barbell).
Reps: 12 -
Triceps Skull Crushers - Set 2
Weight: slightly heavier EZ bar (example: 10kg plates on each side of the bar).
Reps: 12 -
Rest: 1m 30s
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Biceps Barbell Curls - Set 3
Weight: heavier barbell (example: 25kg barbell).
Reps: 10 -
Triceps Skull Crushers - Set 3
Weight: slightly heavier EZ bar (example: 12kg plates on each side of the bar).
Reps: 10 -
Rest: 1m 30s
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Biceps Barbell Curls - Set 4
Weight: same barbell as in the 3rd set (example: 25kg barbell).
Reps: 10 -
Triceps Skull Crushers - Set 4
Weight: same EZ bar as in the 3rd set (example: 12kg plates on each side of the bar).
Reps: 10 -
Rest: 1m 30s
Superset 4 Round 4
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Bent over Curls - Set 1
Weight: start with lighter DB (example: 8kg dumbbell)
Reps: 12 per arm -
Bent over Triceps Extension - Set 1
Weight: start with lighter DB (example: 8kg dumbbell).
Reps: 12 per arm -
Rest: 1m 30s
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Bent over Curls - Set 2
Weight: slightly heavier DB (example: 10kg dumbbell)
Reps: 12 per arm -
Bent over Triceps Extension - Set 2
Weight: slightly heavier DB (example: 10kg dumbbell).
Reps: 12 per arm -
Rest: 1m 30s
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Bent over Curls - Set 3
Weight: slightly heavier DB (example: 12kg dumbbell). *with a too heavy DB you will not be able to squeeze a biceps peak at the top.
Reps: 10 per arm -
Bent over Triceps Extension - Set 3
Weight: slightly heavier DB (example: 12kg dumbbell). *with a too heavy DB you will not be able to squeeze a tricep at the end of a positive rep. No squeeze = No Growth.
Reps: 10 per arm -
Rest: 1m 30s
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Bent over Curls - Set 4
Weight: same DB as in the 3rd set (example: 12kg dumbbell). *with a too heavy DB you will not be able to squeeze a biceps peak at the top.
Reps: 10 per arm -
Bent over Triceps Extension - Set 4
Weight: same DB as in the 3rd set (example: 12kg dumbbell). *with a too heavy DB you will not be able to squeeze a tricep at the end of a positive rep. No squeeze = No Growth.
Reps: 10 per arm -
Rest: 1m 30s
Featured Workouts
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Pump Biceps and Triceps in 1 hour
This workout has mostly supersets, and that is the only way to grow arms fast. By the way, if you want to grow triceps, you need to do some biceps exercises in the same arms workout.
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