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Workouts for your bi's and tri's don't have to include a lot of exercises.
Whether it is T-shirt season or sweatshirt season, working on your triceps and biceps should be a part of your regular fitness program. Having strong arms helps you with daily activities that require movements such as lifting and pushing. Some simple exercises will help you work these muscles.
Warm it Up
Before breaking a sweat, take at least five minutes to warm your body up. This warm-up should include some light cardiovascular activity. This may include a light jog, jogging in place or jumping rope, for example. Add specific upper body exercises to warm up your triceps and biceps up as well. Do shoulder circles, triceps extensions with a medicine ball and pushups against the wall. Have plenty of water on hand to drink during your workout.
Creating Your Program
Your workout design depends on your specific goals. If you're looking to gain muscle strength, you'll need to lift heavier weight for fewer repetition and sets. Your workout should include one to five repetitions for four to six sets. If gaining muscle size is more important to you, you'll need to lift lighter weight. You should aim for six to 12 repetitions for three to five sets. According to the American College of Sports Medicine, increase the amount of weight you lift by five percent every week. Increasing your weight weekly allows your body to continue gaining results. Don't worry if you're not able to do the same number of reps and sets as you did before.
There are three muscles that make up your triceps brachii, including the long, lateral and medial heads. Start with triceps kickbacks, which work all three heads of your triceps and part of your forearm. From here move on to seated dumbbell extensions. As you straighten your arms up over your head, you'll work more of the long head. Cable push-downs with a straight handle allows you to target the medial part of your triceps; if you want to focus more on the lateral head, switch to a rope handle.
Check Out These Biceps
Much like your triceps, your biceps are made up of three muscles. These muscles include the brachialis, which lies under the long and short heads of the biceps brachii. Start with the barbell biceps curl. To emphasize the long head, use a narrow grip. Note that using a wider grip works more of the short head. Hammer curls are efficient exercises for targeting both heads, your brachialis and your brachioradialis, which is part of your forearm.
Finish your program with concentration curls. This movement mainly requires your biceps to lift the weight unlike other movements that may use momentum or other parts of your upper body for assistance. For this reason, use a lighter weight for this exercise.