Biceps and Triceps
My bicep routines are kinda fancy compared to standard arm routines. I always super set biceps and triceps together. The reason for this is because I am not throwing around a lot of weight for my biceps so they do not really get that “massive pump feeling” that you will occasionally read about in muscle magazines- sorry! Hopefully one day I will get strong enough to throw a couple of drop sets into my bicep routine but until then I go with higher reps and higher sets. I work biceps right after I work my back, some of the exercises with the back are great warm ups for the biceps. Again, I use a super set program starting with the bicep mass movements and tricep mass movements. I cap them both off with sculpting exercises. For most men, working your biceps once a week is enough if done effectively. The reason so many people do not get bicep growth is due to over working the muscle.
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Remember, your biceps get bombed doing some back exercises and your triceps also get worked performing a lot or chest exercises. Muscle grow resting- not in the gym. As soon as I have hit the last rep of a bicep exercise I will immediately go to the tricep exercise. Keep your rest period very quick no longer than 60 seconds.
My Bicep / Tricep Supersets Routine
Barbell Curls / Dumbbell Tricep Overhead 3x10-12
Dumbbell Hammer Curls / Dumbbell Kickbacks 3x12-15
Spider Curls / Rope Extensions 3x12-15
Concentrated Curls / Tricep Bench Press 3x10-12
Make sure to get a full contraction at the top of each rep. Really squeeze the biceps and hold for a count of two before returning the weight to the starting position.
Second (Monster’s) Bicep Work Out Routine
Barbell Curls 3x6-8
Alternate Seated Dumbbell Curls 3x10
Preacher Curls 3x10
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