bicep and tricep workouts | Biceps & Triceps Kaise Banaye

Greetings! Hope you all are doing well. We are back with another workout topic which is “How to do biceps and triceps workout”. And today’s article is especially on arms training. A lot of people can train their biceps and triceps individually.

But if they want to train their complete arms in a single day then “what should be the combination of workouts?, How to train the muscle to increase the size of the biceps and triceps? You can train your biceps and triceps by performing and combining the exercises provided in today's workout article.

bicep and tricep workouts | Biceps & Triceps Kaise Banaye

💡 Table of Content

Can I workout biceps and triceps together?

Can I train biceps and triceps separately?

Can I do biceps workout every day?

Can I do triceps workout every day?

First Exercise

Barbell Curls

The first exercise which you need to perform to train your biceps muscles is barbell curls. Before starting the exercise make sure you check the distance between your hands. It should be equal to your shoulder width.

Next, you need to keep your chest lifted and core tightened. Then lift the bar up, whenever you lift the bar up to perform the full range of motion. So that you can squeeze the peak of your biceps muscle. After squeezing the muscle at the top bring the bar down slowly.

I've observed that in many gyms when people release the bar down after contracting the muscle at the top. They do not release it completely and because of this your biceps muscles are not able to stretch completely.

So whenever you release the bar downwards do not lift it back again till the point where your bar touches your thighs. Whenever you lift it up, breathe out and perform the exercise in a controlled way.

Also keep in mind, while lifting the bar you cannot swing your upper body too much. The focus of today's workout is on muscle development. Therefore, try to keep the repetitions limited to 10 number of sets will be 4.

Second Exercise

Lying triceps extension

The second exercise which you need to perform is lying triceps extension. In this exercise, you will focus on the triceps muscle. Before starting straighten your elbows and slowly release the bar towards your forehead then lift it up again.

Whenever you lift the bar up and perform the full range of motion. So that you can squeeze the muscle properly. Then release it slowly by performing the exercise in a slow and controlled manner you are better able to focus on the muscle in use.

And you will avoid chances of elbow pain as well. The number of repetitions will be 10 and the number of sets will be 4.

6 Pack Abs workout

3rd and 4th Exercises

One-arm dumbbell curls

The third and fourth exercises will be performed in combination. The third exercise will be one-arm dumbbell curls for the biceps. Lift up the dumbbell, squeeze and release slowly whenever you lift the dumbbell turn it a bit outward.

And bring it back to its normal position, half the way downwards. Focus on the muscle as much as you can while performing the exercise. Breathe out, squeeze your biceps and release it slowly. After completing 10 repetitions I will switch to the triceps muscle.

One arm dumbbell triceps extension

Here the exercise will be one arm dumbbell triceps extension. Slowly bring it down and extend your hand completely. So that you can squeeze your muscle properly. Release it slowly without a lot of movement in the elbows. Fix your elbows in one place, down, up again, and breathe out.

Here as well the number of repetitions will be 10 after doing dumbbell curls. You will immediately perform this exercise without taking any rest. Perform 3 sets in this manner and the rest between sets will be of 60-90 seconds.

Fifth Exercise

Kneeling barbell curl

The fifth exercise will be for the biceps muscle. The exercise will be kneeling barbell curl using a straight bar. The distance between both your hands here will be 6-8 inches. Now place both your hands on your knees and lift the bar up. Squeeze the muscle and release the bar slowly.

Whenever you lift the bar up, breathe out while performing this keep in mind that you cannot sit too down. Your hips should be lifted so that you can stretch the biceps muscle.

When you release the bar down. Also don’t move your body too much, stay stable and focus on the biceps muscle. The number of repetitions will be 10 and the number of sets will be 3.

Sixth Exercise

Close-grip bench press

The sixth exercise will be for the triceps muscle. The exercise is a close-grip bench press. Whenever you perform this exercise the distance between your hands should be 6-8 inches.

Lift the bar, and bring it slowly towards the chest. Lift it up again and try to use your triceps rather than your shoulder muscles. Bring it down slowly and when you bring the bar downwards your elbows shouldn’t be too much inwards or outwards. Keep them free and focus on your triceps muscles.

Perform the exercise in a controlled way and breathe out when you lift. The number of repetitions will remain at 10 and the number of sets will be 3.

7th and 8th Exercises

One arm high cable curl

The seventh and eighth exercises will again be in combination. First, you will do an exercise for the biceps muscle which is one arm high cable curl. Hold the handle, move away from the machine and keep your other hand on your waist. Chest lifted, core tight, and whenever you pull, pull it until your biceps muscle is properly squeezed.

Secondly, you cannot move your elbows too much when you pull. Keep it locked in one place and release it slowly, pull again and just squeeze your biceps. Whenever you pull remember to breathe out. As soon as 10 repetitions are up you will perform an exercise for the triceps muscle with the same hand.

One arm triceps pushdown

The exercise will be one arm triceps pushdown. Before starting bend forward a little bit so that you can better involve your triceps muscle. While performing this exercise when releasing your hand upward.

Do not bring it too up and limit it to this point at a 90-degree angle. Press this to the point your elbow is completely straight. So that you can squeeze your triceps muscle properly.

Perform it in a controlled manner whenever the weight goes against gravity, breathe out. As soon as you complete 10 repetitions with this hand. Repeat the same with your other hand 10 reps for the biceps and 10 for the triceps. The rest between sets will be of 60-90 seconds. And as this is a finisher exercise the number of sets will be 2.

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Can I workout biceps and triceps together?

Yes, you can workout your biceps and triceps together. This is known as a "push-pull" workout, where you work opposing muscle groups in the same workout.

For example, you could do a set of bicep curls followed by a set of tricep dips, or vice versa. It is important to consider your overall workout plan and make sure you are not overworking one muscle group while neglecting another.

Can I train biceps and triceps separately?

Yes, you can train your biceps and triceps separately as well. This is known as "split training" where you divide your body parts into different days of the week.

For example, you can train your biceps one day and triceps on another day. This approach allows you to focus more on each muscle group and potentially achieve more muscle growth, but it also requires more time in the gym and a more advanced level of training.

It's important to have a well-planned workout schedule, and make sure you are giving enough time for recovery for each muscle group.

Can I do biceps workout every day?

It is not recommended to do a biceps workout every day. Muscles need time to recover and repair after a workout, and working the same muscle group every day can lead to over-training and injury.

It's important to allow at least 48 hours of rest between working the same muscle group. A general rule of thumb is to allow at least 48-72 hours of recovery between working the same muscle group.

It's also important to consider the overall balance of your workout plan and make sure you are not neglecting other muscle groups.

Can I do triceps workout every day?

It is not recommended to do a triceps workout every day. Muscles need time to recover and repair after a workout, and working the same muscle group every day can lead to over-training and injury.