Upper Arm Perfection: Biceps and Triceps Workout for Ultimate Gains
Gym | Single Workout | Beginner: 4 exercises
This focused arm workout is ideal for sculpting and strengthening your biceps and triceps. With four targeted exercises utilizing leverage machines and cables, you'll ensure balanced growth and definition for your upper arms. This routine is designed to increase intensity gradually, starting with high reps and gracefully transitioning into lower reps in each set. Let's break it down exercise by exercise.
We start with the 'Lever Biceps Curl,' a fundamental yet effective exercise to isolate the biceps. Using a leverage machine, you're able to focus on perfect form and full muscle engagement through 4 sets of 15, 12, 10, and 10 reps. Be sure to control the motion and avoid jerking for the best results.
Next is the 'Lever Triceps Extension,' which shifts focus to the back of your upper arm. Again using the leverage machine, this movement places targeted tension on the triceps. Follow the same rep scheme—4 sets of 15, 12, 10, and 10—to maximize your muscle engagement and encourage hypertrophy.
The third exercise is the 'One Arm Inner Biceps Cable Curl.' Here, the cable system allows constant tension on the biceps, making it a great complement to the leverage machine curls. Work one arm at a time, focusing on strict form through 4 sets of 15, 12, 10, and 10 reps. Keep your elbow stable and avoid swinging to maintain optimal activation.
Finally, we end with the 'Cable One Arm Tricep Pushdown.' This movement provides the same benefit of constant tension but targets your triceps this time. Again, perform 4 sets of 15, 12, 10, and 10 reps, ensuring each repetition is slow and controlled to fully contract the muscle at the bottom of the movement.
This workout is perfect for beginners to intermediates looking to boost arm size and strength with focused, equipment-based exercises. Rest for 60-90 seconds between sets, maintain proper hydration, and watch your arms transform!
