For 2-3 weeks, couple up a large muscle group (legs, back, chest) with a smaller muscle group (shoulders, arms, abs) or a push and a pull. Shoot for 1 day of rest between workouts. Cycle back onto your regular programming after the 2-3 weeks are up. Rest 30 seconds or less between sets.
The following program consists of two exercises each for the biceps and the triceps. This allows you to work different areas of each of these muscle groups. Pick a weight that allows you to complete between 8 and 12 repetitions. Perform two to three sets of each exercise before moving on to the next exercise.
Over the past couple years, I've incorporated the methods and tips you'll learn in this article into my personal arm training. Here's where it's gotten me today:.
Work your biceps, triceps, and shoulders with these sculpting exercises.