To enhance your arm training routine, here are a few workouts that specifically target the biceps and triceps. These exercises can be seamlessly integrated into your current regimen, focusing on slow, controlled movements to maximise muscle engagement. To effectively target the biceps and triceps using a superset approach, the following workout incorporates overhead tricep extensions and behind-the-back bicep curls. This routine emphasizes controlled movements to ensure that each muscle is worked to its full potential, allowing for both stretching and contraction.
Superset workout
- Cable overhead tricep extensions
- Sets: 3
- Reps: 10-15
- Instructions:
- Stand facing away from the cable machine with the cable set at a low position.
- Hold the handle with both hands, extend your arms overhead, and keep your elbows close to your head.
- Slowly lower the handle behind your head until you feel a stretch in your triceps, then return to the starting position.
- Behind-the-back bicep curls
- Sets: 3
- Reps: 10-15
- Instructions:
- Stand facing the cable machine, holding the handle with both hands behind your back.
- Keep your elbows stationary and curl the handle towards your shoulders.
- Lower it back slowly to engage the biceps fully.
Key points 
- Perform each exercise in a slow and controlled manner to maximize muscle engagement.
- Rest for about 60 seconds between supersets to allow for recovery.
Additional arm workouts
- EZ bar cable machine bicep curls
- Sets: 3
- Reps: 10-15
- Instructions:
- Attach an EZ bar to the low pulley of a cable machine.
- Stand facing the machine and grasp the bar with an underhand grip.
- Curl the bar towards your shoulders while keeping your elbows close to your body, then lower it back slowly.
- Cable hammer curls
- Sets: 3
- Reps: 10-15
- Instructions:
- Use a rope attachment on the cable machine.
- Stand with your feet shoulder-width apart and pull the rope towards your shoulders with a neutral grip.
- Focus on squeezing your biceps at the top before lowering back down.
- Unilateral negative cable bicep curls
- Sets: 3
- Reps: 8-10 (per arm)
- Instructions:
- Perform a standard bicep curl using both arms to lift the weight.
- Lower the weight with one arm only, emphasizing control during the eccentric phase.
- Cable concentration curls
- Sets: 3
- Reps: 10-12 (per arm)
- Instructions:
- Attach a single handle to a low pulley.
- Sit on a bench and rest your elbow against your inner thigh while curling the handle towards your shoulder.
- Cable tricep pushdowns
- Sets: 3
- Reps: 10-15
- Instructions:
- Use a straight bar or rope attachment on the cable machine.
- Stand facing the machine, grasp the attachment with both hands, and push down until your arms are fully extended, then return slowly.
- Tricep kickbacks
- Sets: 3
- Reps: 10-15 (per arm)
- Instructions:
- Lean forward slightly with a dumbbell in one hand.
- Keep your upper arm stationary and extend your forearm back, squeezing at the top before lowering back down.
- Triangle push-ups
- Sets: 3
- Reps: 8-12
- Instructions:
- Position your hands in a triangle shape beneath your chest.
- Lower yourself while keeping elbows close to your body, then push back up.
Stretching techniques
To enhance muscle growth and flexibility, incorporate these stretches after each workout:
- Tricep stretch: Raise one arm overhead, bend the elbow, and use the opposite hand to gently push down on the elbow.
- Bicep stretch: Extend your arms out to the side at shoulder height and rotate your wrists back to feel a stretch in your biceps.
Diet tips
A well-balanced diet is crucial for muscle growth and recovery. Here are some dietary guidelines:
- Protein intake: Aim for 1 to 1.5 grams of protein per pound of body weight daily. Include sources like chicken breast, lean beef, fish, eggs, and Greek yoghurt.
- Complex carbohydrates: Focus on whole grains, fruits, and vegetables to fuel workouts. Aim for a macronutrient ratio of approximately 40% carbohydrates, 30% protein, and 30% fat.
- Healthy fats: Incorporate sources like avocados, nuts (especially almonds), and olive oil to support hormone production and overall health.
- Hydration: Drink plenty of water before, during, and after workouts to maintain hydration levels.
Engaging in regular arm workouts can lead to several benefits:
- Increased muscle mass: Targeted exercises promote hypertrophy in biceps and triceps.
- Improved strength: Enhanced arm strength contributes to better performance in various physical activities.
- Enhanced aesthetics: Well-defined arms can improve overall body composition and appearance.
- Functional fitness: Stronger arms aid in daily activities and can reduce the risk of injury during physical tasks.
By following this structured workout plan and dietary recommendations, you can effectively enhance your arm strength while ensuring optimal muscle growth.
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