Big Arms Workout: Biceps & Triceps Exercises Printable Routine

Summer is just around the corner, so it’s time to show off arms that are ripped and toned with this high intensity workout.

Workout for:  Men
Body parts:  Arms

Workout description

This 45 minute workout focuses on building or toning your triceps and inner and outer biceps. You should perform this workout twice each week, with 2 days rest between each workout for recovery and growth.


For growth, start by using a weight that is about 75% – 80% of your 1 rep maximum. For toning, use a weight that is about 50-60% of your 1 rep max.


To stimulate growth, aim to increase the weight by 5-10% each week while keeping the number of repetitions low.


For toning and endurance, increase the repetitions while keeping the weight about the same or only increasing it by 2-5% each week.


Workout instructions

Always warm up for 5-10 minutes and stretch your target muscle group before any workout.


To perform this workout, complete 3 sets of each exercise before moving on to the next one in the following manner.


  • Perform 2 sets of 10-12 reps of each exercise
  • Maintain good form throughout each movement
  • If you have to use jerking movements or momentum to lift, change to a lower weight
  • Rest 30-45 second between each set and 90 seconds between each exercise.
  • Your third set should be performed to failure. That is, you can not do another rep with good form.


The key to this workout, like any other, is progression. You should push for more reps each time you do this workout. If you do 10 pushups the first time, go for 11 or 12 the next time you perform this workout. You will get stronger and achieve better overall results as long as you keep progressing.

Included exercises

This workout routine includes the following exercises:

Barbell Curl / Standing Biceps Curl Seated Dumbbell Concentration Curls Cable Rope Overhead Triceps Extension Hammer Curls Reverse Curl Triceps Dips Triceps Cable Pushdown Tricep Dumbbell Kickback

Note: Click on the exercise titles above to open the instructional pages and learn proper technique for performing the exercises. You can also browse our exercise guide to access the full library of available exercises.

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