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Bicep and Tricep Workout

Bicep and Tricep workout is often one of the most searched on google for a reason. They are the muscles most people see first on a muscular person. Sure, chest is also a big focal point, but shirts can cover that up. Everybody notices a lean and well developed set of arms. So how do you get these? If you aren’t the genetically blessed guy, you need to learn how to be effective in your application of simple training principles.

My arms are pretty solid, but they could be better. They are close to 21″ and vascular, but they could use refinement. What I find works best is to use higher volume sessions with 12-16 sets of 6-15 reps. Lower reps than this and there is reduced benefit and higher reps than 15 and the load isn’t enough to elicit proper growth. The things most people miss when it comes to arms is they are small muscle groups that require more exposure for most people. Think about how hard it is to get biceps sore? I know for me, it only happens when I use tempo training(slowing down the negative).

My personal opinion is that every bicep workout should contain 3 basic types of movements. 1) A barbell or dumbell curl 2) A from of preacher curl. 3) A form of hammer curl or a reverse barbell curl. There are many variations of all these movements. I like to use these elements in every workout, but I vary up the movements by workout. One day it might be alternate dumbell curls, followed by barbell preacher curls, and finish with dumbell hammer curls. The next workout might be barbell curls, followed by one arm cable preacher curls, and finish with Zottman curls.

Bicep and Tricep Workout: Reid Style

I start with a superset of bicep and tricep cable curls and rope pressdowns to warm up the tendon  and joints. After over 30 years of this I have no serious injuries or limitations because I am pretty tuned in about listening to my body. I have seen so many guys damage themselves because they fail to listen to their bodies when it tells them something. Pain is a great indicator that something is awry.


Bicep Workout

Alternating Dumbell Curls 4 x 8-10 reps rest 90 seconds

Barbell Preacher Curls 4 x 8-10 reps rest 90 seconds

Dumbell Hammer Curls 4 x 8-10 reps rest 90 seconds

Tricep Workout

Close Grip Bench Press 4 x 8-12 reps rest 90 seconds

Tricep Pressdowns 4 x 8-12 reps rest 90 seconds

Dips 4 x 8-12 reps rest 90 seconds


You should have a great pump from this type of training. If not, you either didn’t work hard enough or you’re too carb depleted. A good solution to this problem is to use Nocturnus or Wyked 2.1 prior to your workout. Use at least 2-3 scoops of Wyked 2.1 and 1-2 scoops of Nocturnus to get 4 total scoops of the best pump products on the market. Both were designed for maximal benefit.

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Nothing in this article or on this site should be considered medical advice or as an endorsement to violate any law of the country in which you reside.  The information given is for fun and entertainment purposes only.  All claims are 100% dependent upon proper diet and exercise.  Please consult a medical practitioner prior to any diet and exercise program.