Alternating Biceps and Triceps

Arm day is a favorite workout for many. There’s no other muscle gets pumped as quickly than your biceps and triceps. Developed arms will make you looked jacked even with a shirt on. We’re going to share a sleeve-busting workout with you for arms.

In this arm workout we are recommended that you alternate biceps and triceps. Basically you will start with an exercise for biceps (3 sets) followed by an exercise for triceps. This allows each to recover adequately, giving you a well-rounded pump.

Alternating Biceps & Triceps Workout

Exercise Sets x Reps
Barbell Curls 3 x 10
Close-Grip Bench Press 3 x 10
Hammer Curls (with dumbbells) 3 x 12
Cable Pushdowns 3 x 12
Preacher Curls 3 x 15
Overhead Dumbbell Extensions (one-arm) 3 x 15

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We prefer to train arms, biceps and triceps, together in the same workout. This allows you to focus solely on arms and exhaust them. It’s important to flex the muscle throughout each and every repetition. This allows for more blood flow, leading to the pump we all live for.

Try this workout for biceps and triceps on your next arm day. Don’t forget to alternate biceps and triceps for this particular arm workout. Do this and you’ll walk out of the gym looking jacked and pumped.