This is an advanced arms workout that consists of 2 parts:

1) Biceps session: 4 exercises with high-intensity

2) Triceps session: 6 exercises with high-intensity

THE ROUTINE

1) Single-arm preacher curls: Watch an additional video where this athlete explains what "Tops set" and "Back-off set" mean. The rest between sets is no more than 1 minute.

2 + 3) Superset (Seated supinated dumbbell curls + Seated Barbell curls from the lap): do only 2 rounds of this superset. The rest between rounds is a maximum of 90 seconds. You can find and additional video of this superset.

4) Lying biceps curls on the cable machine with a lat pulldown bar: use this bar to engage the short head of the biceps the most. You can find an additional video where the athlete explains the drop set for this exercise. The drop set consists of 3 mini-sets. Watch the mentioned additional video for more details.

5) Single-arm triceps pushdown: this exercise is more like a warm-up exercise to prepare your triceps joints and ligaments for some heavy supersets.

6 + 7) Superset (Smith machine triceps extension + Triceps overhead extension with a lat pulldown bar): watch an additional video for more details on this superset. The last set will pump your triceps up 100%. 

8) Reverse grip pushdown: here, you will do 2 variations, standing upright and the second where you lean forward, 10 reps each, with the same weight. This exercise will also engage your lateral triceps, especially when you lean forward and if you keep your elbows slightly outside. Watch the additional video where the athlete explains why this exercise is good for the lateral triceps.

9) Kettlebell single arm triceps extension: pay attention to how our athlete holds the kettlebell.

10) Single-arm triceps extension on a cable machine: special variation. Start from the neck. Try to finish each rep with a straight arm. This way, you can squeeze the tricep at the end of the positive rep.

SHOULD I WORK OUT THE BICEPS AND TRICEPS IN ONE WORKOUT?

Combining biceps and triceps exercises in an arm workout can be highly effective for several reasons:

1. Efficiency: Targeting both the biceps and triceps in the same workout allows you to maximize your time in the gym. Instead of splitting these muscle groups into separate workouts, you can work them both efficiently in one session.

2. Muscle Balance: Biceps and triceps are antagonist muscle groups, meaning they perform opposite actions. Working them together helps maintain muscle balance and symmetry in the arms, which is important for both aesthetics and functional strength.

3. Synergistic Effect: Many arm exercises engage both the biceps and triceps to some extent. By performing exercises back-to-back, you can capitalize on this synergistic effect, leading to greater overall muscle activation and development.

4. Increased Pump: Alternating between biceps and triceps exercises can promote a greater pump in the arms. This increased blood flow can enhance nutrient delivery to the muscles and facilitate muscle growth and recovery.

5. Variety and Interest: Combining different exercises for the biceps and triceps in the same workout adds variety and keeps your routine interesting. This can help prevent boredom and plateaus, as well as ensure that you're targeting the muscles from different angles for optimal growth.

6. Time-Saving: For individuals with limited time for exercise, combining biceps and triceps workouts allows them to hit both major muscle groups effectively in one session, making it easier to maintain consistency in their training regimen.

7. Functional Strength: Strong biceps and triceps are essential for many daily activities and sports movements. Training them together can improve overall arm strength and functionality, enhancing performance in various activities.

8. Balanced Development: Working both the biceps and triceps in the same workout ensures that neither muscle group is neglected. This balanced approach promotes overall arm development and reduces the risk of muscular imbalances, which can lead to injury over time.