BICEPS AND TRICEPS - ARMS

A complete arm is the combination of both biceps and triceps. So there is no room for neglecting any one of those. Bicep muscles forms 1/3rd of arms and triceps forms 2/3rd of arms muscles. But biceps resemble larger than the triceps. It's not a rule to combine biceps and triceps workouts. But you can perform this combo in case you lack time, you want a change in your workout style etc.. you can go with this combination.  Let us see some of the workouts in this combo.

WORKOUTS:

     

BICEPS:

1. Ez-bar biceps curl:

Ez-bar biceps curl

• Start in a standing position with your feet shoulder-width apart and your knees relaxed. Grasp a ez-bar on the far side with your hands also shoulder width apart. Your grip should be underhand. Stand upright and let the bar hang in front of your thighs.
• Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position and repeat.

Frequency  :2 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :10- failure.

(or)

2. Barbell biceps curl:

Barbell biceps curl

• Start in a standing position with your feet shoulder-width apart and your knees relaxed. Grasp a barbell with your hands also shoulder width apart. Your grip should be underhand (palms facing upwards). Stand upright and let the bar hang in front of your thighs.
• Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position and repeat.

Frequency  :2 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :10- failure.

3. Close-grip ez-bar curl:

Close grip ez-bar curl

• Start in a standing position with your feet shoulder-width apart. Grasp a ez-bar on the near side with your hands also shoulder width apart. Your grip should be underhand. Stand upright and let the bar hang in front of your thighs.
• Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position and repeat.

Frequency  :2 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :10- failure.

4. Hammer curls:

Hammer curls

• Hold a dumbbell in each hand with your palms and weights facing outward. Your arms should form 90° angle.
• Keeping your elbow close to your body and in a steady position, curl the weight up toward your shoulder. Lower weights slowly back to the starting position and repeat.

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10- failure.

5. Hammer curls with rope:

Hammer curls with rope

• Attach V-shaped rope to the low pulley of a cable station. Then grab the end of rope, hammer grip and hold it at arm's length just in front of your thighs. Your knees should not be bent .
• Curl the rope toward your chest as far as you can without allowing your upper arms to move.

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10- failure.

6. Preacher curl with ez-bar:

Preacher curl with ez-bar

• Grasp the ez-bar at about shoulder width apart. Slowly curl the bar up until your fore arms are pointing towards the ceiling(slightly more than vertical). 
• Pause for a second and lower the bar to the starting position. Repeat the step to complete your set.

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :8- failure.

7. Hammer preacher curl:

Hammer precher curl

• Hold a dumbbell in each hand with neutral grip. Place your arm on the machine at shoulder-width apart. Face ahead.
• Curl the dumbbell to the shoulder level by bending your elbow, without moving your arms. Return to the starting position and repeat. 

Frequency  :1-2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10- failure.

8. Alternating dumbbell curl:

Alternating dumbbell curl

• Stand with feet about hip-width apart, abs engaged as you hold dumbbells in the sides. Squeeze the one of your bicep and bend the arm, curling the weight up toward the shoulder.
• Keep the elbow stationary and only bring the weight as high as you can without moving the elbow. Slowly lower the weights, keeping a slight bend elbow at the bottom(don't lock the joints and try to keep tension on the muscle). Repeat the same for the other hand.

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10- failure.

TRICEPS:

9. Skull crusher:

Skull crusher triceps extension

• Lye on a flat bench, positioning the bar over your eyes. Keep your triceps under some tension while your arms are in the extended position.
• Now, keep your upper arms fixed in the extended position while you bend your elbows and allow the weight to descend under control toward your fore head. Slowly come back to the starting position and repeat.

Frequency  :2 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

(or)

10. French press:

                                      

• To begin, stand up holding a barbell using pronated grip(palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart. Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
• Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your fore arms touch your biceps.
• The upper arms should remain stationary and only the fore arms should move. Breathe in as you perform this step. Go back to the starting position by using the triceps to raise the barbell. Breath out as you perform this step.

Frequency  :2 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

11. Seated triceps extension:

Seated triceps extension

• Sit on a bench and grab a dumbbell with help of both your hands. Hold it so that it is at arm's length above your head with palms facing the roof.
• Keep your upper arms stable as you lower the dumbbell behind your head until your fore arms are just parallel to the floor. Pause and then extend your arms to return to the starting position. Repeat to complete a your set.

Frequency  :2 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :10- failure.

12. Decline triceps extension with ez-bar:

Decline triceps extension with ez-bar

• Lye on a decline bench, holding the ez-bar over your head. Keep your triceps under some tension while your arms are in the extended position.
• Now, keep your upper arms fixed in the extended position while you bend your elbows and allow the weight to descend under control toward your fore head. Slowly come back to the starting position and repeat.

Frequency  :1-2 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

(or)

13. Lying dumbbells triceps extension:

 Lying dumbbells triceps extension

• Lye on the bench with dumbbells in your hand raised straight overhead. Now bend your fore arm so that you make 90° elbows.
• Then extend your hands back straight to 180° by giving a press to your triceps muscles. Repeat the same to complete your set.

Frequency  :2 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :10- failure.

14. Over-head triceps extension:

Over-head triceps extension

• Attach the rope or a bar to the high pulley of the cable station. Take your position by bending your body forward and holding the bar under grip behind you with one leg on the front and other on the rear side.
• From the position at which elbows are 90°, extend your hand fully without movement in your arms. Return to the starting position and repeat.

Frequency  :1-2 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :12- failure.

15. Cable french press:

• To perform this exercise, attach a straight bar to the low pulley of the cable station. Stand erect with feet slightly apart, facing opposite side against the cable station. 
• Grasp the bar behind your head with under grip, elbows at 90°. Extend your fore arms completely as much as you can without moving your arms. 
• Lower back to the starting position, slowly. Repeat to complete your set. Do not alter your position during the course of the movement.

Frequency  :2 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :12- failure.

16. Bent over two arms triceps extension:

Bent over two arms triceps extension

• Stand with your feet shoulder width apart and with your knees slightly bent. Hold a pair of dumbbell in each hand and bend forward at the waist until your torso is almost straight down with your palms facing in as illustrated.
• Row the dumbbells straight up until they reach the sides of your chest and your arms are bent at right angles. Ideally your upper arms should be parallel to the floor.
• Immediately perform a kick back man-oeuvre by extending your arms straight behind you. 
• Squeeze your triceps, then bend your elbows to lower the dumbbells back down so that they are along your sides once again.
• Lower the weights back down until your arms are hanging straight down below your shoulders.

Frequency  :2 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :10- failure.

(or)

17. One arm tricep extension:

                              One arm extension

• Hold your arm in full extension up above your body. Make sure your elbow is facing away from your body. With your non-weight bearing hand, grab and support your other arm by holding your body.
• Next, lower the weight down, bending at your elbow. Once the forearm is parallel to the floor you may bring the arm back to full extension by squeezing your triceps.

Frequency  :1-2 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :12- failure.

18. Weighted tricep dips:

Weighted tricep dips

• This exercise is similar to the triceps bench dips, the only difference is you have to add a weight plate on your thighs when you do this exercise.

• Place your hands on the edge of a flat bench and rest your heels on another bench. Ask some one to add weight plate to your thighs after coming to this position.
• Inhale and bend your arms. 
• Straighten your arms to return to the starting point by squeezing your triceps, exhaling as you complete the movement.
• Do not extend your arms completely, instead continue immediately when you are almost extended.

Frequency  :1-3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

(or)

19. Dips:

Dips

• Take your position in parallel bar dips machine, with your legs tied up behind you.
• First, keep your head down during the course of the movement and move your body forward. Secondly, move your elbows almost parallel to your body.
• This will ensure that you are using more triceps than chest. Remember, really concentrate for your triceps, so don't bend forward too much as you do for chest.
• Well if you are not feeling pressure in your triceps you can add a dumbbell in between your legs.

Frequency  :2-3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

Tags: Indian muscle building combined triceps and biceps workouts, Arms workouts, Indian body building biceps and triceps workout combo.