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| Muscle-Day: Triceps and biceps training |
What are you training today? If you have biceps and triceps on file, you're in the right place. This workout is not for the faint of heart, and your firearms better have a pump action to handle the onslaught.
Your ambition to be the proud owner of some very large arms is about to become a reality using trisets. For those who are new to the iron game, you perform trisets by doing three exercises in a row without rest.
If done correctly, trisets are a great way to increase intensity, save time and pump the muscle with as much blood as possible. Keep at it and you'll leave the gym knowing that your hard work will eventually lead to permanent gains.
Each of the trisets in this program includes a dumbbell exercise, a barbell exercise and a cable exercise. You will use each piece of equipment to stress your muscles in a specific way.
You'll use the dumbbell to lift as much weight as possible, the barbells to force your arms to work individually, and the cables to isolate the target muscle and force you to work with a set movement.
You can do all three exercises in each triset in close proximity. This way, you will have less rest as you move from one movement to the next. You'll do a full biceps triset, rest for 90 seconds, then move on to the triceps triset. You will alternate between these two trisets 2-3 times.
This workout won't take you more than 25 minutes, but you'll feel it long after you finish the last rep. So sip on your pre-workout of choice, warm up, and mentally prepare yourself for the crazy pump you're about to experience.
Biceps
Bigger, Badder Biceps Triset
Barbell Curl
You can also use the EZ bar if you prefer, but be sure to squeeze the bar with everything you have to activate all possible muscle fibers throughout the set. Take your time lowering the weight after each repetition, don't drop it.
Once the weight is down, immediately perform the next repetition with as much power as possible. Once you have completed 8 reps, drop the dumbbell and pick up your dumbbells.
Alternating Dumbbell Curl
Doing this exercise one arm at a time forces you to focus on each individual biceps. The one-sided workout will help your physique look balanced and help prevent one arm from getting stronger than the other. Again, take your time through the eccentric (lowering) portion of the movement.
On the way up, fully supine your wrists so that your pinky faces your shoulder. Do not swing the weight. Have the biceps do all the work on their own.
Cable Hammer Coil
The cable drive maintains a constant tension on the working muscle, leaving no fiber untouched. When you begin the lift, don't let your elbows flare or move forward. Keep those arms locked in place.
Once the rope is fully coiled, separate the ends of the rope and pause for a second before lowering the weight. When the weight is fully lowered and your biceps are stretched, pause for one second before performing the next repetition.
Because you have already exhausted your biceps by doing the first two exercises, you will probably need to use less weight than usual. There has never been a cable-hammer-lift competition, so focus on the quality of the reps, not the amount of weight you lift.
Triceps
Triple-Awesome Triceps Triset
Skullcrusher
If there is no bench available, you can always do it on the floor; other than limiting your range of motion, it won't make too much difference. As you perform each repetition, keep your upper arms vertical at all times.
If you lift and lower your upper arms, your shoulders and not your triceps get more action. If you want to make the reps a little harder, lower the weight past your head.
Dumbbell Kick-Back
You can do this with both arms at the same time if you need to save time, but taking a few extra minutes to focus on each arm separately will help you in the long run. Keep your core tight; don't swing. Pause for a second at the top and bottom of each repetition.
Cable Overhead Triceps Extension
This exercise will help you get a deep stretch and contraction in all three heads of the triceps. Separate the rope when your triceps are overhead and fully contracted. On the way down, do not try to force a deeper stretch than your arms will allow. Your arms should move through this movement without any pain.
Implementing the triple threat assault
Alternating between a biceps and triceps triset gives each muscle group time to rest while the other works. Organizing the workout this way also allows you to train each muscle with more intensity, which should result in bigger, stronger arms.
Beginners should do two rounds of this workout; this means you will have performed each triset twice before you are finished. If you are confident in your abilities and have been in the gym for a year or more, you can try for 3 rounds.
I suggest you do this program once a week. However, if your arms are a weakness and you need to hit them a little harder to spark new growth, implement this workout twice a week. If you do, space the workouts at least three days apart.
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