Everyone wants big, muscular arms. I suppose I would fall into that category as well. For years I have tried various split routines but perhaps my favorite is to exercise both biceps and triceps during the same session. The pump you get is awesome and the workout is just simply fun. We are suppose to be having fun with this aren’t we? Sometimes I think we forget that this is a recreation.
As I stated in some earlier posts, I really like to perform a set of biceps followed by a set of triceps. This gives ample recovery time between sets for each muscle group but can significantly increase the total volume per workout. For example, I will perform a set of curls with about 30 seconds rest then perform a set of triceps, followed by 30 seconds rest, then back to the bicep exercise. So if each set takes 20 seconds to complete with 30 seconds rest on either side of the set you get about 90 seconds rest per muscle group but are actually performing about a set a minute. In 30 minutes you could probably perform about 25-30 sets and still be training with high intensity per muscle group for most of the workout.
Here was the workout from Tuesday:
A1 and A2 was performed as described above as well as B1 and B2, etc.
A 1. Preacher Curl Machine 5 sets of 5-8
A2. 1 Arm Pushdowns 5 sets of 5-8 (my elbows bother me a bit if I perform these with both arms so I usually perform them 1 armed)
B1. Standing Dumbbell Curls 5 sets of 8-12
B2. 2 Arm Dumbbell Extensions 5 sets of 20-30 (my right elbow bothers me a touch, resulting in the higher rep ranges, however I think the weight I used was 90lbs:))
C1. Seated Curl Machine (I think this was a Lifefitness Machine) 3 sets of 20-30. By this point my arms were about to explode.
C2. Dip Machine (Lifefitness) 3 sets of 20 ish
As always every set was taken very close to failure.
I completed this workout in about 35 minutes. Don’t waste time, get in and move. My biceps and triceps now 2 days later still feel the effects of this intense session.
P.S. I would love to hear your comments below. Maybe describe how you train arms.
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