6 Exercises for BIGGER Biceps & Triceps

In this blog post you’re going to get a full arm workout routine that will pump up your biceps and triceps.

If you are looking to fill out your shirt sleeves, then give this arm routine a try for yourself and leave me a comment below letting me know how it works for you.

Hey there, it’s your muscle building coach Lee Hayward with another workout in my new home gym… “Hayward’s Hardcore Home Fitness”. 😉

I’m really enjoying training at home, working out when I want to, no distractions, no waiting on equipment, simply focusing on what I want to do. It’s a nice change of pace from the busy commercial gym atmosphere.

Today you’re going to get a full arm workout that will pump up those biceps and triceps for that nice big arm full feeling!

For this arm workout we’re going to do 3 bicep exercises and 3 tricep exercises, working them back to back. Starting with a bicep move, then a tricep move, and another bicep move, etc.

When you are training agonist and antagonist muscle groups it’s always a good idea to work them back to back like this because you’ll get a better pump and feel stronger during your workout.

This is the complete bicep and tricep workout routine:
– Standing Barbell Curls – 3 sets of 8-10 reps
– Close Grip Bench Press – 3 sets of 8-10 reps
– Dumbbell Preacher Curls – 3 sets of 10-12 reps
– Overhead Dumbbell Tricep Extension – 3 sets of 10-12 reps
– Low Pulley Cable Curls – 3 sets of 10-12 reps
– High Pulley Tricep Push Downs – 3 sets of 10-12 reps

*Start each exercise with as many lighter warm up sets as you feel you need in order to work up to your top working weight.

**Keep the rest periods between sets to no more than 90 seconds.

Click PLAY To Watch A Video Of The Full Arm Workout:

NOTE: If you can’t see the embedded video clip above,
you can watch it on YouTube by Clicking Here

If you are looking for a complete mass building arm workout to help fill out your shirt sleeves, then give this routine a try for yourself and leave me a comment below letting me know how it works for you.

About the Author:

Lee Hayward Lee Hayward started working out in 1990 and began competing in bodybuilding competitions in 1995. Then in 1999 he started www.LeeHayward.com the very website you are reading right now. Over the years Lee has committed himself to helping aspiring bodybuilding and fitness enthusiasts improve themselves by gaining muscle, burning body fat, and developing a strong healthy body.

If you would like Lee to help you get in your personal best shape with personalized diet and training advice. Then you should consider becoming a member of the Total Fitness Bodybuilding “Inner Circle” Coaching Club.

As an “Inner Circle” member you’ll get direct access to Lee Hayward through Live Video Chats, along with the Workout Of The Month Program, Muscle Building & Fat Loss Diet Plans, and the Private Members Only Discussion Forum, where you can chat with other like minded members who are serious about getting in their best shape and who share the same goals as you.

Click Here to get more info about becoming a member of the Total Fitness Bodybuilding “Inner Circle” Coaching Club!

About The Author


Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you... lee@leehayward.com


  • Great Video, nice work out keep um coming, Cute Dog Thank’s Lee

  • Chris Armitage

    Hi there Lee

    Great workout and I too like to work out at home however I don’t have any cables. What two exercises would you use in replace of the two cable ones? Many thanks

  • JC

    Nice video… the squat rack looks nice, who makes it and what was the price. I like the set up for adding the weights. A note… when you use bars like the ones used on the low cable pulls, please show them and how you are placing the hands on them. Don’t forget the details….

  • josian

    hi lee:
    i have a question for you:
    can you make a video for the forearms at home
    with dumbbells and please include the “reverse barbell curls”?
    thank you!
    your friend,

  • joe a

    Im 60 yrs old. Work out 5x week. Is it possible to ” over” warm up? I tend to start with very light weights and progress up to my max.
    Great website with so much solid info and workout tips.
    thank you

  • joe a,

    No, I you can’t really “over warm up”. I would much rather see you warm up too much, than not enough. The only down side to warming up too much would be pre-exhausting your muscles and not being able to handle quite as much weight during your top heavy sets. But this is much safer and better option than not warming up enough and risking an injury.

  • Hello Lee, I like that video. That dog must be doing workout too. Anyway, my forearms is too small for my arms. Do you have an easy workout for it? It looks like a female arm, it pissed me off. I did a lot of arm workouts but it doesn’t work.

  • Sam

    Hey Lee, great video
    Is it any good to train with Fat-gripz for dumbbell bicep curls?

  • Will

    Growing my biceps has been really hard for me. These exercises are surely a sign of relief.

  • Sam

    Hey Lee, Great article,
    I’ve been working my biceps but some days they’re big and sometime they’re small: is it the mirror or something, or is it my nutrition?

  • Steel


    i have this too . something i know is that : when u work out u lose some volume . So after working out you eat to get that volume back and a little more . And it slowly refills the following days . My opinion is if u eat enough these 1 or 2 following days then u come back stronger 😉 Lee plz respond and tell us both the truth about it . and if u can i wont you to tell me what to eat after biceps for fast massive volume