Two days ago was my bicep and tricep workout routine, that I’ve been doing for about three weeks now. Here’s a video of what I do. It’s not the best quality or great camera angles since I don’t have an amazing camera and I have to set my camera in certain positions to get footage of myself doing the exercises. My workout routine is simple.
4 sets of chins ups, 3 sets alternate dumbbell curls, 3 sets of hammer curls, 2 sets of assisted one arm chins ups and 4 sets of ring pull ups for biceps.
3 sets close bench press, 3 sets of diamond pushups with slow negatives, and 3 sets of tiger bends without transitioning into a tiger bend push up.
I try keeping my rest periods for at least one minutes, sometimes i’ll shorten it to 30 – 40 seconds for more intensity.
How I Train My biceps & Triceps
I do my best to control the weight without using momentum, sometimes i’ll keep 2 – 4 seconds of tension on the muscles during the eccentric phase . I also train my biceps and triceps once a week. I think they get plenty of extra work on back day and chest day. They have never been a weak point in my physique.
I hope you enjoy the video, try the workout, get some ideas from it or something useful from it. Thank you for reading, be on the lookout for more posts and videos.
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