Triple-Threat Arm Assault
Biceps And Triceps Workout: Triple-Threat Arm Assault
Want bigger arms? This triset workout will blast your biceps and thrash your triceps.
What are you training today?
If you have biceps and triceps on the docket, you've come to the right
place. This workout is not for the faint of heart, and your guns had
better have some pump action in order to handle the assault.
Your ambition to be the proud owner of some seriously big arms is
about to become a reality—using trisets. For those new to the iron game,
you perform trisets by doing three exercises in a row without rest. If
done properly, trisets are a great way to increase intensity, save time,
and pump the muscle with as much blood as possible. Keep it up, and
you'll leave the gym knowing your hard work will eventually lead to permanent gains.
Each of the trisets in this program involves a barbell exercise, a
dumbbell exercise, and a cable exercise. You'll utilize each piece of
equipment to stress your muscles in particular ways. You'll use the
barbell in order lift as much weight as possible, the dumbbells to force
your arms to work individually, and the cables to isolate the targeted
muscle and force you to work with a fixed motion.
You can do all three exercises in each triset in close proximity.
That way, you'll have less rest while you transition from one movement
to the next. You'll do an entire biceps triset, rest 90 seconds, and
then move to the triceps triset. You'll alternate between these two
trisets 2-3 times.
This workout will take you no longer than 25 minutes, but you will
feel it long after you finish the last rep. So, sip your pre-workout of
choice, warm up, and mentally prepare yourself for the insane pump
you're about to experience.
Biceps
Bigger, Badder Biceps Triset
Triset
Barbell Curl
2-3 sets of 8 reps
Alternating dumbbell curl
2-3 sets of 10 reps per arm
Cable hammer curl with rope
2-3 sets of 10 reps
Barbell Curl
You can also use the EZ-bar if you prefer, but make sure you squeeze
the bar with everything you have to activate every muscle fiber possible
throughout the set. Take your time lowering the weight after each rep;
don't just let it fall. Once the weight is lowered, immediately perform
the next rep with as much power as you can. Once you complete 8 reps,
drop the barbell and pick up your dumbbells.
You can also use the EZ-bar if you prefer,
but make sure you squeeze the bar with everything you have to activate
every muscle fiber possible throughout the set.
Alternating Dumbbell Curl
Doing this exercise one arm at a time forces you to focus on each
individual biceps. Unilateral training will help your physique appear
balanced and will help prevent one arm from getting stronger than the
other. Once again, take your time through the eccentric (lowering)
portion of the movement.
On the way up, fully supinate your wrists so your pinky faces your
shoulder. Don't swing the weight. Make the biceps do the all work on its
own.
Cable Hammer Curl
Cable training keeps constant tension on the working muscle, leaving
no fiber untouched. When you begin the lift, don't let your elbows flare
out or come forward. Keep those upper arms locked in place. Once the
rope is fully curled, 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 a second before performing the next
rep.
Because you've already exhausted your biceps doing the first two
exercises, you'll likely have to use less weight than you normally do.
There's never been a cable-hammer-curl lifting competition, so put your
focus on the quality of the reps, not the amount of weight you're
lifting.
Triceps
Triple-Awesome Triceps Triset
Triset
1
Skullcrusher
2-3 sets of 8 reps
Dumbbell Kick-back
2-3 sets of 10 reps per arm
Cable overhead triceps extension with rope
2-3 sets of 10 reps
Skullcrusher
If there isn't a bench available, you can always do these on the
floor; other than limiting your range of motion, it won't make too much
difference. When you're performing each rep, keep your upper arms
vertical at all times.
If you lift and lower your upper arms, your shoulders—not your
triceps—get more of the action. If you want to make the reps a little
tougher, lower the weight past your head.
Skullcrusher
Dumbbell Kick-back
You can perform 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 braced; don't
swing. Pause for a second at the top and bottom of each rep.
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, don't 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 Arms Assault
Alternating between a biceps and triceps triset gives each muscle
group time to rest while the other is working. Organizing the workout
this way also allows you to train each muscle with more intensity, which
should result in bigger and stronger arms.
Beginners should do two rounds of this workout; that means you will
have performed each triset twice before you're finished. If you feel
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 per 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 per week. If you do, space the
workouts at least three days apart.
