The same bicep and tricep exercises can be great for men and women.
And you can do the same too and it doesn't necessarily need to be
the same biceps and triceps routine that I do.
Not exact matches
If you want to optimize your workout sessions
and pack on mass on your
biceps and triceps, strive to get the
same number of reps
and you'll also experience more gains.
When it came time for arms, we were instructed to do many of the
same moves I've come to expect at SC (think:
bicep curls,
tricep extensions,
and punches), only this time with slower reps
and heavier weights.
For his
biceps and triceps, he starts by doing 4 sets of 12 reps of preacher curls, then the
same amount of dumbbell
bicep curls, hammer curls, barbell curls,
triceps pushdowns (with a rope attachment),
triceps overhead extensions (also with a rope)
and a single set of
triceps dips until he reaches muscle failure.
Where else can you find an exercise that could deliver low - impact cardio
and strength conditioning to the quads, hamstrings, glutes, lats, core, shoulders,
triceps, back,
and biceps all at the
same time?
If you regularly do superset
biceps and triceps workouts or forced reps of bench presses
and side lateral drop sets, it's highly unlikely that you will be able to put the
same pressure on your legs as well, just because it's going to hurt too much.
-- He usually works out 6 days a week
and takes 1 day of rest on the seventh day — He does 3 - 4 sets per exercise — He trains
biceps and triceps on the
same day — He trains all big muscle groups once a week (legs, chest, back
and shoulders)
and the small ones twice a week (
triceps,
biceps, calves)-- His favorite muscle group are the legs, which is why he trains them on Saturday when he has the most time.
During a walk, jog or run, this
same facilitation
and inhibition takes place constantly in opposing muscles, just like the
biceps and triceps.
Here, you'll be using the
same weight for both your
biceps and triceps.
Arnold trained his
biceps,
triceps,
and his forearms with the
same intensity; he constantly said the
triceps are larger
and a lot more complex, so he would spend one - third of his arm workout on
biceps with two - thirds on his
triceps.
I workout
biceps and triceps in the
same day, so I usually do 3 exercises
biceps,
and 3 for
triceps.