Big Biceps and Triceps
We’re wrapping up another week and there’s no better way to end it than training arms. I’ve been training arms with more reps but today I decided to go a little heavier on a few exercises. I also incorporated close-grip bench press for my triceps workout. This is one of the best mass builders for triceps.
I started out with tris as usual. Triceps are the biggest part of your arm so it makes sense to train them first as well as doing a little more volume. That doesn’t mean I skimp on training biceps. Let’s get to this morning’s arm workout.
Rope Extensions: 4 x 15
Close-Grip Bench Press: 4 x 8
Overhead Dumbbell Extensions: 3 x 8
Cable Pushdowns: 3 x 15
Alternate Dumbbell Curls: 3 x 8
Preacher Curls: 3 x 12
Front Double Biceps Curls: 3 x 15
I want to harp on how great of an exercise close-grip bench presses are for building your triceps. I haven’t been doing these lately due to my chest day being the day prior for the past few weeks. But now that my chest day is back to Tuesdays I can hit close-grips on Fridays. I like to go heavy on these, but also use strict form. I had a nice mix of heavier weights and higher reps.
Alternate dumbbell curls have proven to be a big mass builder for me so I generally use this exercise as a staple in my biceps training. For the past couple of weeks I’ve been doing front double biceps curls. These are done on cables (I set them up as if I were doing cable crossovers). I feel like these add shape to your biceps, especially if you flex them at the peak of the movement.
I hit a little calves and abs after my arm workout. I chose 2 exercises for abs and performed 3 sets each. Hanging leg raises and machine crunches. And I did 4 sets for standing calve raises. I ended with cardio and that was a wrap for the week.
Train with Passion,