Hello friends! A common question is: “Should I train biceps and triceps in the same session or on separate days?” The short answer: both can work. Here’s how to choose and a complete Arms Workout plan you can use right away.
Same Day vs. Split With Other Muscles
- Pairing with push/pull days: Many lifters do chest + triceps and back + biceps. The catch is that by the time you reach arms, those muscles are already 40–60% pre-fatigued. You’ll usually lift lighter and get fewer high-quality sets.
- Dedicated arms day: Training biceps and triceps separately (their own session) lets you push heavier and accumulate more quality volume. When you do this, increase total sets slightly to take advantage of being fresh.
Bottom line: If your goal is maximum arm growth or bringing up lagging arms, give them their own day. If time is tight, pairing with push/pull still works—just manage volume and expectations.
Key Principles That Grow Arms
- Train both functions: Biceps need elbow flexion (curls) and supination; triceps need elbow extension and at least one movement that loads the long head in a stretched position (overhead).
- Hit multiple angles: EZ-bar/barbell curls, dumbbell curls, hammer curls; pressdowns, extensions, dips, overhead work.
- Control the tempo: 2–3 seconds down, 1–2 seconds up. Full range, no swinging.
- Progress weekly: Add 1–2 reps or a small load while keeping form clean.
- Volume targets per week: 12–18 hard sets for biceps and 12–18 for triceps, spread across 1–2 sessions.
Integrating an effective Arms Workout into your routine can enhance muscle size and strength.
Example Arms Workout (Dedicated Day)
Warm-up: 5–8 minutes light cardio, forearm and elbow mobility, then one light set of each first exercise.
Biceps:
- Barbell or EZ-Bar Curls — 4 sets x 8–12 reps
- Cues: elbows close to sides, slight torso lean allowed but no hip swing.
- Alternating Dumbbell Curls — 4 sets x 8–12 reps per arm
- Cues: supinate (turn palm up) as you curl; squeeze at the top.
- Hammer Curls — 4 sets x 10–12 reps
- Cues: neutral grip targets brachialis and brachioradialis for thicker arms.
- Concentration Curls — 4 sets x 10–12 reps
- Cues: slow negatives; keep shoulder still to isolate the biceps.
Triceps:
- Strength + size priority: Start with a compound press.
- Hypertrophy priority: Start with a cable/isolation for joint-friendly activation.
- Close-Grip Bench Press or Weighted Dips — 3–4 sets x 6–10 reps
- Cues: elbows at ~45°, forearms vertical, touch chest lightly.
- Cable Pushdowns (rope or straight bar) — 4 sets x 10–15 reps
- Cues: lock shoulders in place; finish with a full triceps squeeze.
- Overhead Triceps Extensions (dumbbell, cable, or EZ-bar) — 4 sets x 10–12 reps
- Cues: stretch the long head; keep ribs down.
- Triceps Dips — 3 sets x 8–12 reps
- Beginners: feet on floor with bench dips; advanced: parallel bars or add weight.
- Dumbbell Kickbacks or Cable Kickbacks — 3 sets x 12–15 reps
- Cues: upper arm parallel to torso; pause at full extension.
Rest: 60–90 seconds between sets (up to 2 minutes on heavy presses).
Alternative: Arms Within Push/Pull Days
- Chest + Triceps day:
- After bench/pressing, do 8–12 more hard sets for triceps (pushdowns, overhead extensions, kickbacks).
- Back + Biceps day:
- After rows/pull-downs, do 8–12 hard sets for biceps (barbell curls, DB curls, hammer curls).
Note: Because arms are pre-fatigued, stop a rep or two shy of failure to protect elbows and recover faster.
Weekly Split Examples
Option A: Traditional with a dedicated Arms day
- Day 1: Chest + Shoulders
- Day 2: Legs
- Day 3: Back + Shoulders
- Day 4: Arms (Biceps + Triceps)
- Rest, then repeat
Option B: Two-a-day on a busy week (AM/PM split)
- Day 1: Chest + Shoulders (AM) / Short Arms finisher (PM)
- Day 2: Legs
- Day 3: Back + Shoulders (AM) / Short Arms finisher (PM)
- Day 4: Full Arms session
- Rest, then repeat
Option C: Push/Pull/Legs with Arms focus
- Day 1: Push (finish with 2 triceps moves)
- Day 2: Pull (finish with 2 biceps moves)
- Day 3: Legs
- Day 4: Arms
- Rest, then repeat
Arms Workout
Progression Plan (4–6 Weeks)
- Week 1–2: Learn form; choose loads that leave 1–2 reps in reserve.
- Week 3–4: Add 2–5% load or 1–2 reps per set.
- Week 5–6: Keep load; increase time under tension (3–4 sec negatives) or add one set to the first biceps and triceps exercise.
- Deload: If elbows or forearms feel beat up, cut volume by 30–40% for one week.
Recovery and Elbow Health
- Warm the elbows with light band pushdowns and curls (1–2 sets of 20).
- Vary grip: straight bar, EZ-bar, dumbbells, cables to reduce overuse.
- Don’t chase PRs on isolation lifts; save heavy loading for close‑grip bench or dips.
- Nutrition: Aim for 1.6–2.2 g protein/kg bodyweight daily and sleep 7–9 hours.
Quick FAQs
- Can I train biceps and triceps together? Yes—great for focused volume and heavier loading.
- What if I pair them with chest/back? Works, but you’ll be somewhat pre-fatigued; reduce volume and manage expectations.
- How many sets per muscle per session? 8–12 quality working sets per muscle on a dedicated arms day.
- How long to see results? Strength and pump improvements in 3–4 weeks; visible size changes in 6–12+ weeks with consistent training and diet.
The Takeaway
Training biceps and triceps together on their own day is a powerful way to drive size and strength because you’re fresh and can add productive volume. If your schedule demands combining them with push/pull sessions, that’s fine too—just adjust sets and intensity. Stay consistent for 6–12 weeks, progress gradually, and protect your elbows. Your arms will grow.
FAQs
Can I train biceps and triceps on the same day?
Yes. A dedicated arms workout lets you lift heavier and add quality volume since the muscles aren’t pre‑fatigued from chest or back work.
What if I already do chest+triceps and back+biceps?
That split works, but arms arrive tired. Keep 8–12 focused sets for the arm muscle you’re training and stop 1–2 reps shy of failure to protect elbows.
How many sets and reps grow arms best?
Aim for 12–18 hard sets per week for biceps and the same for triceps. Use 6–10 reps for compound presses and 8–15 reps for curls, extensions, and isolations.
How soon will I see results?
Expect better strength and pump in 3–4 weeks. Noticeable size typically appears in 6–12+ weeks with consistent training, protein, and sleep.
What if I don’t have dumbbells?
Use cables or bands for curls, hammer curls, pushdowns, and overhead extensions. Keep tension steady and control the negatives.
