How To Build Large Bicep Triceps Muscles With One Simple Training Session

Bicep Triceps

So you'd like to have big biceps and triceps. You would like arms that happen to be both massive and well defined. You also want both triceps and biceps to become developed and look impressive. In the end you know that the triceps support some two thirds of the mass of the arms. And the biceps give the arms that important peaked and defined look. However the question is how do we target both bicep triceps with one high intensity workout? And why would you want to do that?

You want to train the biceps and triceps together since it means that you can do less volume of work as well it allows you to apply more intensity to your workouts. Intensity is what makes your muscles grow bigger. So in this article I will go in some length to show you a straightforward biceps triceps workout that provides you with the best muscle stimulation you need to build massive arms fast.

For this bicep tricep workout you will require two exercises. The standing bicep curl along with the close grip bench presses. Here is how to perform the standing bicep curl.

You need to use weight that's about 90 percent of your respective maximum repetition. What this means is if you possibly could curl 100 pounds, you will need to lift 90 pounds of weight on the standing bicep curl. You can execute one repetition with full effort; this means you want to give a full contraction and full stretch on each repetition. When you find yourself doing this one particular one rep you will then rest ten seconds and carry out another repetition in the same fashion. You keep doing this until you can no longer elevate the weight any longer. Normally you will end up acquiring about six and eight repetitions with this weight.
Here is how it will look like
1 rep standing bicep curl
Rest 10 seconds
1 rep standing bicep curl
Rest 10 seconds
1 rep standing bicep curl
Rest 10 seconds
1 rep standing bicep curl
Rest 10 seconds
1 rep standing bicep curl
Rest 10 seconds
Then I rep triceps close grip bench press
1 rep standing bicep curl
Rest 10 seconds
1 rep standing bicep curl
Rest 10 seconds
1 rep standing bicep curl
Rest 10 seconds
1 rep standing bicep curl
Rest 10 seconds
1 rep standing bicep curl
Rest 10 seconds

biceps triceps

When you are done. Rest two minutes and then make yourself over to a bench press machine. Again you want to put in place a weight that gives you just 1 repetition. You do this repetition with total contraction and stretch as I described above. You carry out as many repetitions as you can each repetition with a 10 second rest period.

You will definitely get a total of 8 to 10 repetitions using this triceps exercise.

This is one simple biceps triceps workout. Done efficiently you need just one workout per week

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