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The double-duty arms workout for massive biceps and triceps

Add crazy size to your arms with this muscle-building biceps and triceps routine.

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Double-Duty Arms Workout for Massive Biceps and Triceps
Peathegee Inc / Getty
Double-Duty Arms Workout for Massive Biceps and Triceps
Peathegee Inc / Getty

Want to improve the size of your arm muscles? We designed this high-volume arms workout to pump up your biceps and triceps in record time.

Since you’re working the biceps followed by the triceps, you’ll be able to fully push your triceps to their limit. So hit the gym and watch your arms grow with these eight effective arms exercises.

Directions

Select a weight that you can do for 8-12 reps of each exercise with zero rest between sets. Complete four rounds of the biceps circuit, rest 1-2 minutes, then complete four rounds of the triceps circuit.

Routine

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Part 1

Biceps (Do 4 rounds before moving on to Part 2)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Dumbbell Curl

Equipment
Dumbbells
Sets
4
Reps
8-12
Rest
--
Exercise 2 of 8

Barbell Curl

Equipment
Barbell
Sets
4
Reps
8-12
Rest
--
Exercise 3 of 8

Preacher Curl

Equipment
EZ-Bar
Sets
4
Reps
8-12
Rest
--
Use an EZ-bar.
Exercise 4 of 8

Hammer Curl

Equipment
Dumbbells
Sets
4
Reps
8-12
Rest
--
Use a plate or dumbbell.

Part 2

Triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 8

EZ-Curl Skull Crusher

Equipment
EZ-Bar
Sets
4
Reps
8-12
Rest
--
Exercise 6 of 8

Dip

Equipment
Dip Station
Sets
4
Reps
8-12
Rest
--
Exercise 7 of 8

Triceps Pushdown

Equipment
Elastic Band
Sets
4
Reps
8-12
Rest
--
Exercise 8 of 8

One-Arm Overhead Extension

Equipment
Dumbbells
Sets
4
Reps
8-12
Rest
--
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