Arm Workout Routine (Biceps and Triceps)
Alternating biceps and triceps lets you get through an arm workout efficiently with little downtime. Two biceps moves and two triceps moves are plenty for 30 minutes.
Arm Workout (about 30 min)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Curl | 3 sets | 10–15 reps | 1 min 15 sec |
| Cable Pushdown | 3 sets | 10–15 reps | 1 min 15 sec |
| Hammer Curl | 3 sets | 10–15 reps | 1 min 15 sec |
| Overhead Dumbbell Extension | 3 sets | 10–15 reps | 1 min 15 sec |
Tips
- Pin your elbows to your sides when you curl to cut down on swinging and hit your biceps harder.
- For triceps, make sure you straighten your elbows all the way at the end.
- If your elbows bother you, lower the weight and lean more on cable exercises.
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