Biceps & Triceps

Hitting arms is the worst!! I HATE it!! I would so much rather do a leg workout than do a bicep and tricep workout.
My boyfriend is the complete opposite, he would prefer to do an arm workout than anything else.
If I do hit arms the workout below is what I do, I literally have to force myself to get to the gym on arm days.
I have also included some details on how to complete each exercise. I have always struggled with form on arm days so I hope this helps you.

Rope Pushdown superset with Rope Cable Curls - 3-4 sets 10-15 reps – I like to start on this to warm up your joints and get some blood in your Triceps/Biceps. For the form on this I want you to pause for a second in the stretch position of both exercises and then really focus on flexing your Triceps/Biceps in the contraction before controlling the weight back up/down.

Incline Skull Crushers – 3 sets of 8-12 reps – I like to use the curl bar and bring it down to my nose then press the weight straight up squeezing the triceps. I'd add maybe a 5 or 10 lb plate to each side. Focus on the form and keeping our elbows aligned with your shoulders. Grip should be about shoulder width.

Close Grip Bench Press – 3 sets of 8-12 reps – This exercise along with the Skull Crushers is going to be your main builder for your triceps. Use same bench you used for skull crushers just lay it down flat. Use a bar with fixed weight. Bring the bar to down to your chest and press the weight back up. Shoulder width grip. A good thing to remember is to keep your shoulders pinned back so they're not taking over the exercise 

DB Curls – 3 sets of 8-12 reps – Make sure to pin back your shoulders to stop your front delts getting too involved, flex your biceps hard at the top and then control the weight back down. Last set triple drop set, each drop go to absolute failure plus a few partial reps before dropping the weight!

EZ Bar Curl – 3 sets of 16-20 reps total - I’d like you to do 8-10 reps with a really close grip and then without resting o reducing the weight, i’d like you to switch to a really wide grip and grind out another 8-10 reps!

Bent over Cable Pushdowns – 3 sets 8-12 – This is one of my favorite exercises for Triceps that I introduced this year. It’s similar to a Skull Crusher but allows you to get a much better contraction as well as the stretch. Basically take a step back from the cable station (use either a straight bar or EZ Bar attachment), bend over so your body is almost parallel to the floor, grip the bar as narrow as you can and slowly control the weight up until the bar touches your forehead before pressing down and squeezing as hard as you can at the bottom for a second or 2. It’s a great finisher after all the heavy movements earlier.

Let me know what you think about it.

Below is a picture of my boyfriend completing an arm workout. He looks better than I do at it.