Arm Exercise Routine for Sleeve-Splitting Bicep Triceps Mass

 

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The movements Capurso includes in the second combo are the incline-bench dumbbell curl (not alternating; lift the dumbbells simultaneously), which emphasizes the biceps’ long head; and the seated overhead dumbbell extension, a long-head triceps movement. Complete your set of five reps with HEAVY weight prior to the lower-weight work with 20 reps. This will allow for maximal output and recruitment of the white muscle fibers. Rule #2 On the first few sets, warm up.

You can’t just jump into 5 reps sets of triceps press downs without a proper warm-up. The 5 Bicep And Tricep Exercises You Need Exercise #1: A basic palms-up elbow flexion movement to target the short and long head of the biceps. The best choices here are a standing barbell curl. The Arms Split In designing a split that focuses on arms, it’s critical not to hit the pulling muscles (back, biceps) and the pushing muscles (chest, shoulders, triceps) on consecutive days.

This sample split leaves at least 72 hours between sessions for pulling muscles and 48 hours between sessions for pushing muscles. The 12 best bicep and tricep exercises the best bicep and tricep workout routine bicep and tricep exercises biceps and triceps workout. Pics of: Best Bicep And Triceps Workout Routine For Mass.

The 12 Best Bicep And Tricep Exercises For Mass Fitness. A well-developed biceps brachialis separates the biceps brachii from the triceps. The triceps or triceps brachii has three heads – long head, lateral head and medial head.

It is important to work both the biceps and triceps because smaller triceps mean disproportionate arms. The 5 Best Bicep. Follow Coach Kozak’s Cannon arm workout and arms exercises in the gym to build mass and add muscle. HASfit’s biceps triceps exercises are great for both men and women.

Brace your core and on an exhale, curl the right dumbbell up to your shoulder, keeping the elbow close to your side. Lower the dumbbell back down to your side with control. Repeat the motion with the left dumbbell, bringing the weight up to your shoulder, elbow tucked. Lower down to the starting position with control. arm workouts at home; at home workouts for beginners; at home workouts for women; back exercises at home; back exercises at home with dumbbells; back workouts at home; banded squats; beginner bodyweight workout; belly fat exercise for man at home; best resistance band exercises; best resistance bands for squats; bicep exercises at home; biceps.

Here, we’ve created a killer biceps and triceps workout tailor-made for the bustling club. These supersets not only attack the various sections of those muscle groups but also limit your exercise selection to one small area of the gym at a time.

List of related literature:

Perform the same number of repetitions with each arm.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

You can train the whole arm in one workout, either finishing each muscle group before going on to the next or alternating sets for biceps and triceps, getting the whole arm pumped at one time.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Then, I’ll do three or four supersets of either (a) 15 to 20 reps of pull-ups and dips, (b) ten reps of bicep curls and tricep extensions, or (c) ten reps of shoulder presses, lateral raises, and front raises.

“Tribe of Mentors: Short Life Advice from the Best in the World” by Timothy Ferriss
from Tribe of Mentors: Short Life Advice from the Best in the World
by Timothy Ferriss
Houghton Mifflin Harcourt, 2017

I usually train my arms three times a week, alternating exercises for the biceps and triceps until all the exercises are completed.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

The most basic workout is exercising each of the six major body parts-shoulders, back, chest, biceps, triceps and legs-by doing a single set of eight to twelve repetitions for each body part at an appropriate weight.

“The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal” by Jim Loehr, James E. Loehr, Tony Schwartz
from The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal
by Jim Loehr, James E. Loehr, Tony Schwartz
Free Press, 2005

The second routine is similar to the first, except it does not train the triceps and chest together or the biceps and back together.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

In the one-arm dumbbell row, for instance, you should start with one arm, perform the target number of repetitions, go to the other arm, perform the target number of repetitions, and repeat this process without rest.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Double biceps curl: Hold a dumbbell in each hand with your palms facing up, elbows resting lightly against your sides, and arms hanging down.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

By the time you finish the shoulder workout, which involves a lot of triceps movements, and the back workout, which involves a lot of biceps movements, the arms are thoroughly warmed up.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

Biceps preacher curl Week 4 Week 5 Week 5 5 Flat bench Perform 2 exercises Perform 4 exercises Perform all 8 exercises press tºgether nonstop, or together nonstop, or together nonstop, or 5 Leg extension 100 reps (e.g., 50 leg 200 reps, Same for the 400 reps, R. between presses and 50 front other 4.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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46 comments

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  • Hey’ I’m 65 years old and I’m working out my arms like hell just wondering if I’m too old for this kind been working out for about a month, give me a shout out bud,����.

  • Hi Gary, I’m a new subscriber & really enjoy your videos. I’m turning 60 this year & want to get back into weight training, I haven’t trained properly since my 30’s. I just saw your tricep (sleeve splitting) video & just wanted to check if you use the tri-con method on the over head dumbbell extentions?
    Regards Glenn.

  • Amazing work out. Can I combine 2 muscle parts using tricon? Like chest and back, shoulders and triceps; legs and biceps? ����‍♂️

  • Used 2.5 kg and 5 kg (5,5lbs 11lbs) dumbbells on this. I only started to train my arms for strength, hopefully I’ll be able to lift a bit more in a few weeks. Nice workout, did the ‘Upper Body Active Stretch Workout Arms, Shoulder, Chest and Back Stretching Exercises’ afterwards, now I feel tired as *. Feels good though, I guess I’ll get used to this…

  • Nice video.. Please post a text about number of reps and sets while you workout…and also name of the workout… thanks a lot for all those videos..

  • Tricon sets are awesome. I’m incorporating them in my workouts now and I’m greatful for the knowledge. I’m 46 and I am in good shape,and as you say gotta train a little differently but I’m all about training intensity and tricons are intense. Thanks again Gary����☝

  • Love the videos brother! I had a bad accident at work a few years back and it left nerve damage in my shoulder which ultimately stopped me from working out. I’ve noticed that the muscle in my shoulder has shrunk down badly. I talked to a guy that does crossfit about my problem and he told me that I can build muscle again, do you know if this is possible?

  • Thanks for the tips.. 46 and I’m in better shape than some 30 year olds! I coach boxing also! Keep up the good work… Total support for the seasoned guys!!!

  • Sir, I love how you give a short explaination of what we are doing, then demonstrate each exercise as intended, then during each exercise you give a little inner thought on what your concentrating on through the motion. Your format is spot-on for me. I even take you in the gym with me on my first runs. Take care

  • I did these exercises for the first time with the Tri-Con system. It worked like no other workout routine for Tri’s for me. You can’t use heavy loads as stated. I felt like it defeated me but I also realized that it was my first time doing these. I have sore Triceps today and they feel good. I think I can convert this same method/system to other muscles. Thanks for a great video.

  • Good video, Been doing these excercises for quite some time. It’s not about how much weight is being used but the form.. subbed ��

  • Thank you! I am skinny and really struggle to get biceps, my flex is just cute lol. I have been going to the gym for a while, so I guess I need to lift more and work harder. Your video is very inspiring, I really want biceps like that!! ❤❤

  • i bought blade i dont know how to take it could someone explain step by step please from moring to night because i workout at night time

  • Feeling sore after your pump? Get everything your muscles crave in a simple, one-scoop solution with our Award Winning Post-Factor™ ➞ https://goo.gl/5aEH2f

  • I like the way you explain the muscle group and show awesome form. I love the bicep video as well I will be using your workouts for my new workout regime. Even my 12 year old son has been using it as well. Mahalo that means thank you in Hawaiian. Keep the videos coming!

  • Nice. Would love to come WO someday at Blue Star!! Need one of those BS hoodies too. This 70 year old thinks he’d look pretty good in it!!:). https://www.dropbox.com/s/jip11y8qzisv3ow/2018-05-04%2008.42.09.jpg?dl=0

  • This was my first CT video and the one that got me into CT’s Brutal Iron lifting style 6 years ago…FK crossfit, FK body buildig by the book and FK AVERAGE!!

  • It would be funny if somebody gets mad and whoops his ass in the gym ��. I like this dude but it would be funny cuz he’s loud as F

  • CT Fletcher back in the 90s was better where he was polite and didnt use profanity. He was very family friendly had a gentlman appeal. Like seriously watch old footage. This foul mouth version is just a turn off.

  • That musclepharm shit he sponsorsed at the end sucks ass, I’m caffeine sensitive and took the pre-workout they have and this shit is ass. Makes you feel itchy but no high feeling

  • Did this except for under bar tri and pull ups since I’m doing it at home and man my arms are fucking swollen best pump I ever felt

  • He’s great for work out videos, but if he was my dad or uncle i would probably murder myself.
    Me: Hey pops, whats for dinner?
    CT: Biceps Muthafucka!

  • Please become an actor, I’d love your movies. Like some Rambo or walking tall type of shit. Your the fuckin man, please be an actor.

  • Thing is with the Fletcher and this kinda workout his intentions r real n hes seems like a decent enough fella and at least his hearts in the right place wait a second emmmmm lolxxxx………………

  • I kinda did the tricep 100 reps was aiming for 200 reps but I can’t feel my shoulders triceps and a bit of back holy Jesus this guy is a animal a beast in disguise lol I’m trying practice makes perfect I guess just aim at form lol

  • This is pure insanity. Only been going gym 5 months. I could not finish this lol, i will keep trying.

    The pump is awesome. My arms are FUCKED.

  • Did this workout on Monday… couldn’t straighten out my arms till Sunday.. literally when I got to the pyramid set at the end I just about quit but then I remembered it was still my mutha fuckin set����☠️����

  • ooh I love you, I think you’re one of the few actually muscular women on YouTube… when I look for arm workouts I can’t stand the “toned fitness girls” with their resistance bands ����‍♀️

  • Great video.
    I invite you to check out and subscribe to my channel https://www.youtube.com/watch?v=311r95xrTmU&list=UUBiIXwWZz9AY7LrikTsnIzg

  • Hello, I started watching and enjoy your videos. I want to known,what exercise is good for the fat below your armpits and on the side of the breast.?? Much obliged,!

  • Thank you for making a muscular video i have to use mens videos for their arms and all the other females videos are like cardio based and toning the arm. I wanna gain strength and muscle so this is great.

  • I’m kind of thin but I feel my arms are to thick..how do I make them thinner and with muscle? I feel that when I workout my arms they get bigger every time and my arms look bigger that my whole body��

  • Vad är det för gym du gymmar på? Fett mycket redskap!:) Det verkar va ett bra gym
    Kostar det mycket?
    Tack så mycket för dina videos, de är inspirerande och hjälper verkligen!:)

  • Wow! You are amazing. It looked like it was really hard and I’m sure it was, but you didn’t stop and you kept going, even without taking a pause.

  • Oh Em Ge did this work out with my mom. It was hellah good! Thanks for sharing these amazing work outs.

    ����Loads of love from Canada ����

  • Love love your videos. And I love that you’re honest about when you struggle with the weight. Weight training isnt always pretty but it sure is satisfying. Love the content Hanna and congrats on your little one.

  • This was great!! I loved it! Never done a proper arm work out before always been scared to ������‍♀️ Now I feel silly haha! Thank you for talking me through:)

  • I have sorta flabby arms but at the same time skinny arms with barely any strength ������ using this and hope to see a difference ��

  • Where do you go to the gym that is empty? I can if I am lucky get a bench I would never be able to fake the luxury of move the bench to the cable machine, too crowded gym

  • I’ve noticed that all pro bodybuilders triceps are way bigger than there biceps, but my biceps are a lot bigger than my triceps, I was wondering if that was okay/normal for a natural B.B.?

  • I love this woman so much, literally before and after my workout sessions I come to watch atleast one of her videos, her voice matches the mood endorphins give me����❤️

  • Girrrrrllllll I did the work out all the way through lol thank you for your help. I feel amazing but tomorrow I know I’ll be sore. I feel like I accomplished something! xoxo

  • Would rather see one set of each exercise for teaching and demonstration purposes. Great content though. Just got my PowerBlock set and am excited to grow

  • fitness blender is better then most of this other stuff out here, great people just wanting people to succeed and not to take their money to see them succeed, I’m with fitness blender all the way.

  • Gary, I’ve been doing triceps work for some time and have seen some gains, but I’ve never managed to do the triceps dip (unassisted) until today! Inspired by this video I gave it another try and surprised myself. Not many reps, and not very deep, but it’s a start. One question: I note your comment about not leaning forward, but I found my body tilting forward naturally. How can I improve on that?