This full arms workout has 1 single exercise and 3 supersets, where each superset consists of 2 exercises. In total, it is 7 exercises.

THE ROUTINE

1) Biceps cable curls with both arms: keep arms behind the chest all the time. In a separate video, we will teach you the proper form of the exercise.

2) Single-arm triceps extension: if you do not have this machine in your gym, you can use the cable. It is important to push your head to the side, so the cable can go behind you (look at the head of the athlete on this video). The same stands if you use the cable. Why is that important? This way, you will stretch the tricep on the negative part of the rep. When you feel the tricep is stretched enough, start with the positive rep. Every rep is like that.

3) Isolated biceps curls: We provided a separate video where you can see the proper form for this exercise. There are a few very important tips. Use the same dumbbells for all 3 sets.

• Both exercises are a superset. So, no rest between exercises (exercise 2, no rest, exercise 3, rest 2 min). Do 3 rounds of this superset.

4) Seated single-arm triceps extension: You can find a separate video for this exercise. Use the same dumbbell for all 3 sets.

5) Overhead triceps extension with a V-bar: You can find a separate video for this exercise. Lower the cable to the lowest point.

• Both exercises are a superset. So, no rest between exercises (exercise 4, no rest, exercise 5, rest 2 min). Do 3 rounds of this superset.

6) Hammer curls: use the same dumbbells for all 3 sets. You can find a separate video for this exercise.

7) Biceps (preacher) curls machine: Increase the weight with each new set. Make sure to do the full range of motion of the movement with a control.

• Both exercises are a superset. So, no rest between exercises (exercise 6, no rest, exercise 7, rest 2 min). Do 3 rounds of this superset.

The rep range for all exercises has to be as displayed in this video.

We got a question: "Why my biceps are not growing?" There are 2 reasons why is that so, and only experienced bodybuilders will tell you the answer if are they willing to.

Reasons:

1) You are working out only the biceps, after the chest, or back. You should do a full arm day with biceps and triceps exercises, mostly in supersets. Why? experienced bodybuilders say that without triceps exercises on arm day in supersets with biceps, not enough blood will go to the biceps. With more blood going to the biceps, you will grow the muscle faster. Also, if you're aiming to increase the frequency and volume of your arm workouts, dedicating a full day to arms can allow you to target both biceps and triceps with a variety of exercises. This may be beneficial for individuals looking to prioritize arm development.

2) Finally, you are not putting enough stress on the biceps. You should always finish every set with an absolute muscle failure when it comes to the biceps or triceps.