ARMS WORKOUT

Trisets to Rev Up
Biceps & Triceps

Want a guaranteed arms builder? Try triset training, which is simply performing three different exercises one after the other after the other for a specific muscle group. Blitzing the same bodypart in rapid succession promotes physical recovery factors to stimulate endurance, fatigues the fibers for growth, and forces maximal power gains. Employing trisets is a natural for arm workouts. The three exercise theme is perfect for biceps and triceps. It’s important not to rest between sets for a specific arm muscle, so in the following program dumbbells are used exclusively. Do one, two or three circuits.

 

 

 

SUPINE CURLS

Lie on your back with dumbbells held palms in at arms’ length over the chest. Keeping the upper arms stationary, proceed to lower the weights down to the sides of the head. Pause, then raise to starting position. Perform 10 repetitions.

BENT-OVER
EXTENSIONS

Stand grasping dumbbells palms in. Bend over slightly, with arms at 90-degree angles. Keeping the upper arms stationary, proceed to extend the weights back behind you until arms are straight. Pause, then return to starting position.
Perform 10 repetitions.

STANDING
REAR CURLS

Stand grasping a dumbbell overhead with both hands. Keeping the upper arms stationary, proceed to lower the weight behind the head until biceps meet forearms. Pause, then raise to starting position. Perform
10 repetitions.

SEATED
CONCENTRATION CURLS

Sit grasping a dumbbell palm up in the right hand, the elbow inside the thigh and the left hand on the left knee for support. Proceed to curl the weight up until bicep meets forearm. Pause, then lower to starting position. Perform a set of 10 repetitions with each arm.

SEATED ALTERNATING CURLS

Sit grasping dumbbells palms in at sides. Proceed to curl the right arm up until bicep meets forearm. Pause, then lower to starting position while simultaneously curling the left arm up. Perform 10 alternating repetitions with each arm.

STANDING
TWIST CURLS

Stand grasping a pair of dumbbells palms in at sides. Proceed to curl the weights up until biceps meet forearms, twisting the wrists so palms face back at the top. Pause, then lower to starting position. Perform 10
repetitions.