A good upper body routine can never be complete without a good arm workout. For this week’s routine, here’s a great circuit training workout to sculpt a developed bicep and tricep courtesy of Jaz Lescuer.
Cable Tricep Kickbacks
Cable tricep kickbacks are a great alternative to the traditional dumbbell tricep kickback. The resistance is maintained throughout the entire movement with the cable and it entirely isolates the lateral head and long head of the tricep, which when both trained can create a nice defined look to the arms overall. Aim to do 3 sets of 15 repetitions on each arm and focus on squeezing hard during the peak of each extension per repetition.
Dumbbell Isolation Curls
The dumbbell isolated curls done while leaning on the bench forces the body to maintain a stationary state, removing unneeded rocking of the body and puts the full load on the biceps. This helps thoroughly develop the biceps and eliminates muscle imbalance created from employing other secondary muscles during traditional standing curls. Aim to do 4 sets of 10 repetitions. Move slowly during each curl to really activate the bicep and stimulate muscle hypertrophy.
Wide-Grip Tricep Push Down
I don’t really see many do this unique tricep exercise. This is a neat exercise that engages the medial head of the tricep. This is one of the best in my experience in correcting the lagging development of the medial tricep head, creating for a more fuller tricep muscle without gaps. You can load a decent amount of weight during this exercise and it has the added benefit of engaging the chest as a secondary muscle. Aim to do 4 sets of 12 repetitions.
Rope Cable Curls
This workout here is a fantastic way to not only develop the bicep brachialis, the muscle between the bicep and tricep, but also targets the forearm and the helps develop the muscles around the wrist. This is a truly great workout for creating overall arm definition.
Aim to do 4 sets of 10 repetitions of this workout.
Single Arm Tricep Overhead Extensions
The cable overhead tricep extension is another great tricep workout to build and develop the tricep. This particular workout targets the long head of the tricep, which is the largest part of the tricep. Depending on how large you want your tricep to be, focusing on developing this muscle properly can allow for a considerable tricep build. Aim to do 3 sets of 12.
Single Arm Preacher Curls
The preacher curls have been famed for helping develop what is widely known as the “bicep peak” or more scientifically known as the bicep brachii. This is what typically stands out whenever you flex your bicep. The preacher curl isolates the movements of the body and with an incline utilizes gravity to put the needed strain on the bicep to help it grow. It is also widely rumored this exercise can mitigate the genetic predisposition of the annoying gap between the flexed bicep and the forearm.
Aim to do 4 sets of 10 repetitions as a finisher to the workout.
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