Alternatives For Your Triceps And Biceps Workout Routines

Alternatives For Your Triceps And Biceps Workout Routines

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For most body builders, arm workouts revolve around concentration curls, one-arm-dumbbell wrist curl, reverse wrist and barbell curls, triceps dips and triceps kickbacks. Those are just the most basic exercises with which you can stimulate growth of your arms. To hit the maximal growth zone in the arms, you must get out of the ordinary and start getting hardcore.

Arms can grow at optimum rate, if they are subject to a variant routine after each week, factoring in the need for consistency. The following alternative exercises can be incorporated into the basic arm workout routines to achieve that variety of training. After each triset or superset in arms workouts, allow a rest duration of about one minute, before moving on to the next. The entire training for arms should ideally last for about twenty minutes, for three days a week. The sets for each exercise should range in between four and ten sets, with specific reps per set for each exercise.

Let us start with the preacher curls. The preacher curls should be performed at the beginning of the workout, reaching at least ten sets of ten reps each. Immediately after the preacher curls, move on to the parallel bar dips. This can alternatively follow the triceps dips on the bench. For the parallel bar dips, perform at least ten sets. Each set should achieve at east ten reps, just like with the preacher curls. After these two exercises, constituting a single triset, it is advisable that you take a minute long rest, before moving on to the second triset.

For the second triset, start with cable curls. Ideally, cable curls should be performed to an intensity of three sets or four, achieving at least fifteen reps for each set. Twenty reps per set can also be done, on the higher side. From the cable curls, you can choose to take up the rope triceps pushdowns. This arguers well with the triceps pushdowns using a straight bar and can be alternated in consecutive workouts. For the rope triceps pushdowns, at least three sets of fifteen reps is adequate. You can perform twenty reps per set, again on the higher side. To finish off the second triset, perform three sets of barbell wrist curls. For each set of the barbell wrist curls exercise, achieve at least twenty-five and at most fifty reps per set. After that, you can now rest for a minute before moving on to the superset.

The superset should incorporate the simultaneous wrist curls. This involves taking a dumbbell on either arm, and performing the curls simultaneously in either hand. Two sets of twenty to forty reps each. Then you can move on to the dumbbell bicep curls, with five sets of ten reps each. Put the weights down now and hit the floor. Twenty consecutive pressure ups will finish the workout for the day.

Alternated with the other basic exercises, and harmonized to an individual workout session, for twenty minutes daily, this exercises can result to phenomenal growth of your arm muscles. Try it out now.

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