Ultimate Arm Sculpting Workout: Biceps & Triceps Training with Cables and Barbells

This ultimate arm sculpting workout targets both your biceps and triceps with a well-rounded combination of barbell and cable exercises. Designed for those looking to build size, definition, and functional strength, this program features progressive sets to challenge your muscles and stimulate growth. With a focus on proper technique and increasing resistance as the reps decrease, you’ll improve both aesthetics and performance in your upper arms. This workout is not a superset-focused routine, allowing you to give your full attention to each move and maximize muscle engagement with every rep and set.

"EZ Barbell Curl" is the first exercise, targeting the biceps with an emphasis on the brachialis and brachioradialis muscles. With rep ranges of 15, 12, 10, and 10 over four sets, this variation reduces wrist strain while maximizing bicep contraction. Keep your elbows stationary and control the eccentric (lowering) portion for best results.

Next is the "Barbell Lying Triceps Extension Skull Crusher." This classic triceps-builder hits all three heads of the triceps muscle group. Use a moderate to heavy barbell and focus on a slow, controlled motion down to the forehead, extending fully at the top of each rep.

The third movement is the "One Arm Bayesian Cable Biceps Curl." This cable exercise provides constant tension throughout the range of motion and allows for a unique stretch due to the backward-reaching setup. Perform this bilaterally with alternating arms, focusing on squeezing at the peak contraction.

Lastly, the "Cable Standing One Arm Triceps Extension" isolates the triceps with a strict, unilateral movement using the cable machine. This ensures balanced growth between arms and enhances muscle-mind connection for even better triceps development.

For optimal results, rest 60–90 seconds between sets and ensure each rep is performed with control and proper form. Pair this workout with adequate protein intake and recovery for maximum gains. Add this to your weekly routine 1–2 times depending on your goal and training split.

Whether you're working toward bigger arms or balancing aesthetics and strength, this workout will help build definition, size, and power in both the biceps and triceps.