Everyone wants big guns. Spaghetti arms are the most dreaded problem in all of bodybuilding. Most often your triceps will grow faster than your biceps or vice versa, but if the biceps and triceps lag, then you have a problem that you no doubt have spent much time and effort trying to cure. Give the following remedies a try.
Remedies
There is no universally correct answer as to whether it is better to train biceps and triceps together or alone, but we recommend training them together in their own workout to prioritize this area.
The routine chart prescribes alternating a triceps exercise with a bicep exercise. Every third arm exercise with the biceps exercises and the two forearm exercises in the order prescribed here.
Do not neglect forearms, as their size and shape are crucial components of arm impressiveness.
Triceps and Biceps Rotine
Bodypart
Exercise
Sets
Reps
Triceps
Pushdowns
4
10-12
Biceps
Preacher curls
4
8-10
Triceps
Lying triceps extensions
4
8-10
Biceps
Seated dumbbell curls
4
8-10
Triceps
One-arm dumbbell extensions
3
10-12
Biceps
Dumbbell concentration curls
3
10-12
Forearms
Reverse wrist curls
4
12-15
Forearms
Wrist curls
4
12-15
Professional's Advice
Kevin Levrone prefers dumbbells for most arm exercises in order to easily alter the range of motion and to stress his bis and tris from different angles.
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