Published on August 7th, 2013 | by Admin


Build Massive Biceps and Triceps in Less Time

Has your arm workout gone stale? Day in and day out, I see the same guys doing the same arm routine. And guess what, they still look the same. If you keep doing the same thing day in and day out with no results, why would you continue to do it? These guys spend too much time doing too many sets and getting little to no results.

Don’t let your arm training leave you up in arms any longer. When training your arms sometimes less is more. Remember your arms are one of the smallest muscle groups and don’t require a lot of sets. Pounding them into oblivion several times a week will not give you the results you are after. I would suggest doing this routine once a week, give it your all and watch your arms grow.

This routine is very effective and has some of the best exercises for building mass. You will be focusing on a limited number of sets and quality reps with good form.

What about warm ups?

Start by doing 2-3 sets with a light warm up weight of 10-15 repetitions. Warm ups are just that, warm ups; they should not be too taxing. Start off with 2-3 warm ups sets of the tricep pushdowns. After that you will move on to your working sets for your triceps. Once you have sufficiently warmed up, there is no need to do warm ups for each new triceps exercise. You will repeat this process for the barbell curls.
*See tips below.

Tips for Warming up

Starting off with the tricep pushdowns do 2-3 sets 10-15 reps; complete the warm ups and move on to your working sets. Once you move on to your biceps, perform 2-3 sets of the barbell curls for 10-15 reps for your warm up; then continue on to your working sets. *Note allow 1 minute of rest between your warm up sets. You will have to gauge this as to how you feel, but for most beginners this is sufficient.

* For more advanced lifters you will want to do ramp sets. These sets will warm up your CNS and allow you to move heavier weights.

What are ramp sets?

A ramp set is exactly as it implies, you will be ramping up with the weight. For your warm ups you will gradually increase the weight each set until you get to your working weight. Here’s how to do this. Select a weight that you can easily get 8 reps for. You will do 1 set of 8 resting for 1 minute. You will increase the weight slightly and do 1 set for 6 reps, increasing the weight again and do 1 set of 4 reps. Before moving on to your working sets. Do this for both the triceps and the biceps.

*Warming up in this fashion will help prepare your CNS for the work ahead. There are a variety of ways to perform ramp sets. And if you are going heavier or feel you need to warm up further include additional ramp sets until you get to your working weight.

What about sets and reps?

For this program you will be working in a higher rep range. Do 3 sets of 15 reps. When you can get all 15 reps on each set, you will increase the weight at your next workout.
If you are unable to get all 15 reps aim to get another rep until you meet the rep goal. Once you meet the rep goal, add more weight.

No matter what body part you are training you should always aim for progression. Far too many lifters add unneeded extra sets, hoping that more sets equals more growth. When in reality all they need to do is just add more weight and continue to focus on progression.

How long are the rest periods between exercises and sets?

Rest a minimum of 60-90 seconds between sets. If you need a little extra time to recover take it. But avoid waiting too long. Between exercises 3-5 minutes should be sufficient. Once you get into this routine you will get a better idea of how much time you as an individual need to recover between sets.

How do I perform the exercises?

Below is a brief description of the exercises to get you started. Most of you will be familiar with these exercises.

Tricep Pushdowns (v bar)- Attach a v bar to a high pulley. Next, grab the bar with an overhand grip, making sure your thumbs are slightly higher than your pinky fingers. Keeping your elbows tight at your sides, push the bar down until your arms are straight. Pause before slowly returning to the start position.

Decline Skull Crusher- Position yourself in the decline bench and place the barbell on your thighs. You will grab the bar with an overhand grip, keeping your hands approximately 8-12 inches apart. Lie back on the bench as you extend your arms straight up to the ceiling. Make sure to keep the elbows bent slightly, slowly touch the bar to your forehead before pressing the bar back to the start position.

Close Grip Bench Press- Grasp the bar with an overhand grip again placing your hands 8-12 inches apart. Unrack the weight and keep your elbows tucked at your sides, ‘slowly’ lower the bar to the low chest before pushing the bar forcefully back to the start position.

Standing Barbell Curls- Grab the bar with an underhand grip. Place your hands just outside of your thighs and keep your elbows tucked at the sides. Curl the barbell slowly without swinging your body, squeeze at the top and then slowly lower to the start position.

Standing Hammer Curls- Grab a pair of dumbbells and hold them at your sides, your palms should face your body. Keep your elbows tight at your sides and curl each dumbbell up, you can alternate each arm or do them together. Squeeze and hold at the top of the movement before returning to the start position.

Exercise Sets Rep Goal
 Triceps Pushdowns (VBar)  3  15
 Decline Skullcrushers  3  15
 Close Grip Bench Press  3  15
Exercise Sets Rep Goal
 Standing Barbell Curl  3  15
 Standing Hammer Curl  3  15


Notice you will only be doing a total of 6 sets of biceps. Don’t add more sets. Make the sets you do count! New trainees tend to focus on the biceps and often forget about the triceps. The triceps are a larger muscle than the bicep. By focusing on the triceps you can actually make your biceps look bigger!


1) If you don’t feel comfortable with the v handle for pressdowns, try a different attachment. You could try the straight bar or the rope.
2) As you continue to improve and go heavier it may be beneficial you have a spotter to hand you the bar on the decline skull crusher.
3) Try changing your grip on the barbell curl. You could alternate one week do closer grip and one week doing a wider grip.

If you try this workout we would love to hear from you. Please leave a comment in the section below.

2 Responses to Build Massive Biceps and Triceps in Less Time

  1. mohammed azam says:

    i got a heavy belly stomach , its upto 38 inches i want to reduce it in a quick duration please suggest me an affective idea , method to reduce it …..

    • Lisa says:

      Hi Mohammemd,

      There is no quick fix, but I would suggest eliminating processed food from your diet and avoid sugar. Take a look in your kitchen and start reading the labels. I always say if you can’t pronounce it; you shouldn’t eat it. Consume whole healthy foods and you’ll be well on your way to a flatter stomach.

      Best of luck,

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