Big Bis and Tris


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.

Triceps Workout

Rope Extensions: 4 x 15

Close-Grip Bench Press: 4 x 8

Overhead Dumbbell Extensions: 3 x 8

Cable Pushdowns: 3 x 15

Biceps Workout

Alternate Dumbbell Curls: 3 x 8

Preacher Curls: 3 x 12

Front Double Biceps Curls: 3 x 15

Get Ripped, Get Shredded



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,


About the Author Jason Stallworth