Biceps Triceps Superset Workout – Arnold used to workout during his days

Biceps Triceps Superset Workout
Biceps Triceps Superset Workout

Biceps Triceps Superset Workout – Arnold workout

Every guy who do workout and also who the person who doesn’t do exercise /workout, they also know about the Arnold, We know very well who is Arnold if you don’t know about Arnold Sir then check this post and what a great bodybuilding champion he was during his bodybuilding carrier. But most of the people think can we do exercise of Arnold biceps triceps superset workout, yes we can.

The person who wants to grow his/her t biceps and triceps muscular body, and doing exercise daily, Then this is for you guys we know that Arnold was champion during his bodybuilding carrier and we love him as a bodybuilder, as an actor, also as a good human being. But his passion for bodybuilding, his focus during the workout will motivate us also and yes we can make our body not exactly as Arnold but some like Arnold.

Biceps Triceps Superset Workout – Arnold

Here some Biceps and Triceps superset Workout for you guys which are used by Arnold during his exercise Days.



In a biceps-focused list like this, you can’t leave out the classic curl. So we didn’t. (Don’t worry: The exercises will get more interesting.) But we would ask that you use a weight that makes sense: If you’re swaying back wildly and contorting your body—especially excessively arching your lower back—to lift the load, you should probably get a lighter pair of dumbbells.

1. Standing Dumbbell Curl 

How to Do?

  1. Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
  2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
  3. Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip:Remember to twist the palms back to the starting position (facing your thighs) as you come down.
  4. Repeat the movement with the left hand. This equals one repetition.
Dumbbell Curls gif image
Dumbbell Curls

2. Lying Triceps Extension

How to do Triceps Extension workouts? : triceps workouts at the gym

  1. Lie on a flat bench with an EZ curl bar at arm’s length. Your hands should be about six inches apart to get the best effect on your triceps.
  2. Bend the arms at the elbows while keeping the rest solid and still, including the upper arm. Lower the EZ Curl Bar until it almost touches your forehead – it must be about an inch.
  3.  Then, as for the previous exercise, bring it back to its starting position with a single gesture.
  4. Three sets of 10 to 15 repetitions with about a minute of rest between them should suffice.

This Exercise can also be performed using dumbbells to grow your triceps.

lying triceps extension gif image




1. Incline Dumbbell Curl

How to do?

  1.  lie back on an incline bench(as shown in pic )  and Hold 2  dumbbell in each hand.
  2. The dumbbells should be at arm’s length hanging at your sides and your palms should be facing out. This will be your starting position(as shown in pic 1 ).
  3. Now Left the dumble weight upwords by pressing you biceps ,left it at your shoulder level.
  4. The end of the movement should look similar to a double biceps pose.
  5. start to inhale and slowly lower the weights back to the starting position using the same path used to bring them up.
  6. Repeat for the recommended amount of repetitions.
  7. Incline-Dumbbell-Curl gif image

2. Overhead Dumbbell Extension

How To ?

  1. To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip:The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.
  2. This will be your starting position.
  3. Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.
  4. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  5. Repeat for the recommended amount of repetitions.
  6. Switch arms and repeat the exercise.
over-head-extension gif



1. Preacher Curl

  1. To perform this exercises you will need to have a preacher bench and an E-Z bar with some weight . Grab the E-Z curl bar at the close inner handle.
  2. hold the E-Z Curl Bar at shoulder length.
  3. Slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
  4. use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height.
  5. Repeat for the recommended amount of repetitions.


preacher-curl biceps-weights


2. Back Dips

How to do?

  • Hold your hand with strong bench. as shown in the pic.
  • Slide your butt off the front of the bench with your legs extended out in front of you.
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  • Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
  • Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.


Try these Arnold’s Biceps & Triceps superset workout For better growth of hands muscles and share your review in  the comment section below