2 Killer Bicep & Tricep Exercises For Building Shape & Peak

These are a couple killer bicep and tricep exercises that will help you add more shape peak & fullness to your arms. The overhead cable curl simulates hitting a double bicep pose. And the overhead rope extension will help stretch out your triceps and add muscle fullness.

To download your copy of the complete “Blast Your Biceps” training system just click on the link below:

http://www.leehayward.com/blastyourbiceps/download-blast-your-biceps.htm

Blast Your Biceps Training System!

About The Author

leehayward

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

23 Comments

  • Bola

    U guys are marvellous!

  • ace

    Momma always taught me that men had muscles woman didnt have!!..Lee, are you tellin me Momma was wrong all these years??..LOL

  • Sean

    Some good isolation’s….gees Trish, nice glutes! Lee, convince her to where some white tights. šŸ˜‰

  • GAGAN

    BOTH R GR8 EXCERCISES

  • Andy

    Hey Lee, Thats a wkd bicep exercise, i use it alot in the gym, also if you cross the cables over and do the same exercise it hits the triceps the same. Good to do at the end of an arm workout.

  • lee mate youre looking good!! thanks for the info as always.. tricep one really works well!

  • Constant

    Great Video Lee and patricia. I just wanted to say thanks for all this videos and advices and tips to use in the gym. This has been really helpful for me and I check you every day to learn new workout routines . Well thanks.

  • Stephen

    Am I the only one who cant see a clip to watch? I havnt had any problems in the past watching the clips. Could anyone post a link to the You Tube clip I really want to see this one, Thanks Stephen

  • i beiieve ,you r born with a good peak on your biceps.you have or u dont lee you dont have it.

  • also can u build arm size after 60.

  • Great video! Thanks so much for FINALLY including the “female” perspective…Trish, you’re a welcome addition to Lee’s wonderful website!!!

  • rich: i beiieve ,you r born with a good peak on your biceps.you have or u dont lee you dont have it.  

    I don’t think too many people are “born” with big peaked biceps…
    The next time you are at the hospital just go to baby delivery section and see how many are flexing huge guns LOL šŸ˜‰

  • Olivia: Great video!Thanks so much for FINALLY including the ā€œfemaleā€ perspectiveā€¦Trish, youā€™re a welcome addition to Leeā€™s wonderful website!!!  

    Glad you liked it, we’ll be doing more videos together in the future.

  • rich: also can u build arm size after 60.  

    Improvement is always possible, but you are not going to build as much size as a young whipper snapper because as the body reaches middle age and beyond it is past the natural growth phase.

  • AG

    Lee, do you recommend going heavy on this?

    6-10 reps range or 8-12?

  • hy lee TEll me dude how can i gain mass on My ARMS… please rply me. i’m teenager and my arms size 13.5 ok

  • sherif

    wonderful and productive training thanks lee

  • AG

    mani: hy lee TEll me dude how can i gain mass on My ARMSā€¦ please rply me. iā€™m teenager and my arms size 13.5 ok  (Quote)

    simple, just like how you’d train any other body part.

    eat well, lift intensively, rest well.

    don’t overdo your biceps though, it’s a small muscle. not to be strained tooooo much. 3 different exercises of 3 sets should do you well, in my opinion. same goes for your triceps.

    and, keep at it, don’t give up and be patient and the results will come.

  • Good job I think Im gonna try to work this in with the bands Keep it up

  • thanks lee for some great tips, you are one of the best…

  • I find this works nicely for small muscles like biceps/tricepts. Every now and then (approx. 4-5 weeks) I like to switch it up and hit those muscles hard. That’s when a version of the 10X10 kicks in nicely: so I get to do 6 (or better yet 8) sets of bicep cable curls back-to-back with tricep cable pushdowns. You know, kind’a do the bicep… move the handle to the top, do the tricep for 8 reps… then bicep for 8 and so on. Burns nicely.
    Mark Martinez
    your creatine powder test lab

  • Peter Garvey

    Cheers Lee,

    My god all those exercises Ha Ha
    Thanks a mill bud.

  • man your relly helpfull with all these lies gonig around