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Killer Bicep & Tricep Workout

by
author image Kaitlin Condon
Kaitlin Condon is a holistic health coach and certified physical fitness/wellness specialist. She is a contributing health writer for the teen magazine "Miabella," as well as several online publications.
Killer Bicep & Tricep Workout
Man exercising his biceps Photo Credit Minerva Studio/iStock/Getty Images

There is no better way to get a killer set of biceps and triceps than with a strength training routine targeting those muscles. Beginners should start with a lower weight, but one that is still challenging -- and keep the repetitions between 10 and 15. More advanced exercisers can use heavier weights and opt for a lower repetition range.

Bicep Exercises

Biceps muscles are easily targeted with a few simple exercises. Exercises like the bicep curl and hammer curl can be altered in several different ways to make them more challenging. For example, instead of a traditional bicep curl, you can perform a cross body biceps curl where you curl the weight across your body and up to your opposite shoulder. You can use dumbbells, a barbell, or a cable machine to perform bicep exercises, and both the bicep curl and hammer curl can be done with one arm at a time.

Triceps Exercises

The triceps muscle is located on the back of your arm and is known as a support muscle, but can also be targeted alone. Exercises like the triceps extension, skull crusher, bench dips and narrow pushups all target primarily the triceps muscles. While some of the exercises require weights, others like the dip and pushup can be done without weight -- and weight can be added once your strength progresses.

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Super Sets

A super set is when you perform two exercises back-to-back without resting between them. Performing super sets allows you to keep your heart rate up while also being able to hit multiple muscle groups. For example, a bicep and triceps superset would consist of a bicep curl followed by a triceps extension. Perform the biceps curls then immediately move on to the triceps extension without any rest. Aim for three sets of 10 repetitions of each exercise.

Killer Biceps and Triceps Routine

A dedicated schedule is required when it comes to getting killer arms. Working out your arms everyday isn't going to get you the arms you want. Strength training breaks down your muscles and builds them back up -- so give yourself proper rest in order to build those muscles. Train your biceps and triceps muscles no more than twice a week on non-consecutive days to get a killer set of arms.

An example of a killer bicep and triceps routine is broken down to three super sets. Set one is bicep curls followed by overhead triceps extensions, set two is hammer curls followed by lying triceps extension and set three is cable curls on a cable machine followed by triceps dips. Perform 10 to 12 repetitions of each exercise for three sets. Do this routine on Monday and Thursday with other workouts in between to allow your biceps and triceps muscles to recover properly.

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