Circuit training is a time-saving workout that has many advantages, including training with a friend, targeting multiple muscle groups at once and receiving the benefits of cardiovascular and strength training in one workout, according to X Factor Fitness Solutions.
Opposing Muscles
A bicep and tricep circuit can be a challenging arm workout. A circuit can include exercises on a variety of fitness equipment to create new stimuli for your arms and promote muscle growth -- for example, a dumbbell bicep curl followed by bench dips. Training opposing muscle groups allows one muscle to rest while you work the other muscle. Building muscle groups with opposing functions, such as the biceps and triceps, works best during circuit training.
One Muscle
Circuit training can be utilized to train one muscle group. This type of training -- for example, a barbell bicep curl followed by cable curls -- overloads the muscle and sparks muscle growth. Targeting one muscle group will raise intensity and quickly fatigue the muscle. It's important to take a short rest between circuits to allow the targeted muscle to recover.
Many Muscle Groups
Circuit training is ideal for training many muscle groups. Setting up a station to work each part of your arm will give you a complete arm workout. Consider, for example, incline dumbbell curls, lying tricep extensions and seated forearm curls. Also, various grips on a straight bar, cable attachment or EZ curl bar will target different areas of your biceps and triceps.
Locations
Your arms can be trained with body weight, free weight or machine exercises, and there are many locations where you can participate in arm circuit training. Besides a gym, consider circuit training at a local park or in your home. Community parks sometimes offer pull-up bars, parallel bars and benches for dips. Dumbbells, barbells and other free weights can be purchased at retail stores for arm exercises at home and take little room to store, according to FitDay. Also, use body weight exercises, such as push-ups and pull-ups, to target your arms at home if you have limited equipment.
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