The “BIG ARM Bicep and Tricep Workout Routine ” is to be perform twice a week with two days of resting between each workout session to allow muscle recovery and growth.

To increase muscle growth increase the weight 5-10 percent each week. Keeping the repetition low that you can do no more than 8 to 12 reps per set.

For muscle toning add only about 2 to 5 percent each week or keeping weight about the same.

The Workout:
Do a 5-10 minute warm up or stretching the muscle involve in this exercise.

  • Maintain the correct form through out the exercise
  • No jerking or swinging the weights. If you feel the weights are too heavy then try with a lighter weight.
  • Resting no more than 1 minute for each exercise
  • The last rep should perform until failure or until you can not do another rep.


Workout graphic: