Today I want to share my very own workout for when bicep and tricep day rolls around. I aim to do this workout at least once a week and it can be a great addition to your gym routine.
If there are any exercises in this workout that you aren’t used to, then please do try them with a light weight first before you really get started. It’s important to get your technique correct before you work to increase the weights with an exercise.
There is no weight specified for each exercise because this varies depending on your own strength. However, I suggest that you choose a weight that feels manageable at first but becomes difficult by the 7th or 8th rep. Once you are able to get to the end of a set with ease, then it’s time to up your weight!
Bicep & Tricep Workout
If you have any questions about any of the exercises in this routine, or you would like to talk about putting a workout plan together, then feel free to get in touch anytime!
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Bicep & Tricep
Workout
(Gym-Based)
I recommend that you always leave 48 hours between doing this workout. Do not do this workout any more regularly than this as your muscles need time to recover if they are to grow.
Click here to download a PDF version of this workout.
Although this is intended to be a gym-based workout, you can also do it at home with a set of dumbbells, a barbell, and a weight bench.
First exercise: Close Grip Barbell Bench Press
Target Area: Triceps
Lay flat on a bench with the barbell resting on the rack above you. Take hold of the bar with a close grip (with your hands about 6 inches from each other) and then lift the bar up off the rack. Hold the barbell up above your chest – this is your start position.
Breathe in as you bring the bar down towards your chest and bend the elbows, keeping the elbows close to either side of the torso. Once the bar is lightly touching your chest, breathe out and push it back up to the start position. This is one rep.
Set 1: Rep range 8 – 12
Set 2: Rep range 8 – 12
Set 3: Rep range 8 – 12
Rest for 60 seconds in between sets.
Second exercise: Standing Single Arm Overhead Tricep Extension
Target Area: Triceps
Take a dumbbell in your right hand with your palm facing inwards and stand tall with your feet shoulder width apart. Bring your right arm straight up in the air – this is your start position.
Breathe in as you bend at the elbow to bring the dumbbell down behind your head. Ensure that only your forearm is moving as you do this. Once your elbow is at 90 degrees, you should feel the stretch in your tricep. Pause here for a second and then breathe out as you push the dumbbell back up to the start position. This is one rep.
Once you have completed the desired rep range with the dumbbell in the right hand, then swap to the left side and repeat. This is one set.
Set 1: Rep range 8 – 12
Set 2: Rep range 8 – 12
Set 3: Rep range 8 – 12
Rest for 60 seconds in between sets.
Third exercise: Skullcrusher
Target Area: Triceps
Lie flat on a bench holding an EZ-bar with a close grip directly above your head, arms straight. This is your start position.
Breathe in as you bend at the elbows to bring the bar down towards your face, your upper arms should remain in position as you do this. Once the bar is right above your forehead, breathe out as you take the bar back up to the start position. This is one rep.
Set 1: Rep range 8 – 12
Set 2: Rep range 8 – 12
Set 3: Rep range 8 – 12
Rest for 60 seconds in between sets.
If you are doing this exercise at home and do not have an EZ-bar then you can also use a barbell.
Fourth Exercise: Standing Hammer Curls
Target Area: Biceps
Take a dumbbell in either hand and stand tall with a shoulder width stance. Your back should be straight and your arms should be straight down by your sides, with your palms facing inwards. This is your start position.
Keep your upper arms stationary as you breathe out and bend at the elbows to bring the dumbbells up towards your shoulders. Pause here for a second and then breathe in as you return the dumbbells to the start position. This is one rep.
Set 1: Rep range 8 – 12
Set 2: Rep range 8 – 12
Set 3: Rep range 8 – 12
Rest for 60 seconds in between sets.
Fifth Exercise: Barbell Bicep Curl
Target Area: Biceps
Stand tall with your feet shoulder width apart and your back straight. Hold the barbell with a shoulder width grip and allow your arms to hang down towards the floor. This is your start position.
Keep your upper arms stationary as you breathe out and bend at the elbows to bring the barbell up towards your shoulders. Pause for a moment and then slowly lower the bar back to the start position. This is one rep.
Set 1: Rep range 8 – 12
Set 2: Rep range 8 – 12
Set 3: Rep range 8 – 12
Rest for 60 seconds in between sets.
Sixth Exercise: Tricep Dips
Target Area: Triceps
Stand in front of a bench, facing away from it, then lower your body down to grip the side of the bench, just wider than hip-width apart. Your fingers should be pointing in the direction of your body. Walk your feet forwards so your legs are straight out in front of you. This is your start position.
Breathe in as you bend at the elbows to lower your body down towards the floor, pause for a moment close to the ground, and then breathe out as you straighten your arms to bring your body back up. This is one rep.
Set 1: Rep range 8 – 12
Set 2: Rep range 8 – 12
Set 3: Rep range 8 – 12
Rest for 60 seconds in between sets.
That’s it – you’re done lifting for today!
Make sure you stretch your entire body before you get back to your day.
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One response
Why: Don’t be scared of the name, this is one of the arm exercises for ultimate triceps builders. Set the bench to decline and it’ll increase your range of motion for increased muscle activation. Hold the EZ bar in front of your thighs with an underhand, shoulder-width grip. Lean forward slightly, so your torso’s around 30-degrees to your hips. As you breathe in, curl the bar until your hands are at your shoulders. Squeeze your biceps, then lower under control.