Arm Workout – Training Biceps and Triceps Together

Alternate Dumbbell Curls

In making some changes to my workout program, I trained arms this morning. It’s been a while since I’ve trained biceps and triceps together. There’s a few reasons why I did this. For starters, I’m on this high intensity kick to where I’m going all-out with just two working sets.

Another reason is based on the first reason. Since I’m training until failure and then some, I don’t see it feasible to train larger muscles back to back. At this point, I’ve already trained legs, back/traps, and chest/shoulders, in that order. I’ve been coupling biceps and triceps with other body parts. But today it was a relief (to me and my joints) to train arms by themselves.

This Morning’s Arm Workout


Cable Pressdowns: 2 x 15, 12

Reverse Overhead Rope Extensions: 2 x 15, 12

Single-Arm Rope Extensions: 2 x 12, 10


EZ Bar Curls: 2 x 9, 8

Dumbbell Hammer Curls: 2 x 11, 9

Preacher Curls: 2 x 15, 12

As you can see, I started with triceps first. This makes more sense to me being that triceps make up so much more of your overall arm mass. Big biceps look great but not if you have small triceps! Then you would just look funny.

Two sets to failure is the way to go and I really felt this in my arm workout this morning. The pump was incredible. I also didn’t mention this above, but I hit a drop set on the second and final set for half of the exercises you see. I believe the only exercises I didn’t do this for is EZ bar curls, dumbbell hammers, and the single rope extensions.

Drop sets are a great way to ramp up the intensity and thats the name of the game with this style of training, especially for an arm workout. I definitely suggest trying this. As I’ve said in the past few workout blog posts, I plan to stay on this workout program for several more weeks.

Train with Passion,


P.S. I also hits a little abs and cardio. 


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