Description
Gender aside, everyone appreciates toned, shapely arms. Big biceps, aka big guns, usually take center stage. But they should be balanced with muscular triceps, forearms and shoulders, not just for appearance, but for effective use.
Because “bicep size” is a big deal for some, hours of training are often devoted to biceps in hopes of getting more girth. Truth be told, arm size comes largely from triceps, which comprise about two-thirds of the upper arm. Your arms will never reach full potential if you don’t spend as much—or more—time training triceps.
This plan has been designed with hypertrophy (size) as the goal. It includes 3-4 sets per movement, 6-15 repetitions per set, and rest between sets of about 60 seconds (more for heavy, advanced lifts).
An initial set with lighter weights and higher reps is included as a primer, for mind muscle connection and to get your body acclimated to lifting heavier weights.
Two, alternating workouts are included. Separate exercise routines have been developed for beginners and advanced lifters. Movements can be switched between beginners and advanced for regression or progression. Routine is ideally performed in a gym or fitness center unless your home gym is fully equipped.
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