Best Bicep and Tricep Exercises for Mass | Arm Day Workout

Best Bicep and Tricep Exercises for Mass | Arm Day Workout

🔥 Welcome to your ultimate biceps and triceps workout! This arm-focused gym session is designed to help you build bigger biceps, stronger triceps, and a more defined upper body using a powerful mix of dumbbell, barbell, and bodyweight exercises.

This biceps and triceps workout is perfect for both beginners and intermediate lifters looking to target their arms efficiently. Whether you’re training at the gym or at home with dumbbells, this routine will help you sculpt strong, muscular arms.

🔴 Workout Structure

1) Dumbbell Seated Hammer Curl – 3 sets of 10-12 reps
2) Dumbbell Tate Press – 3 sets of 10-12 reps
3) EZ Barbell Curl – 3 sets of 10-12 reps
4) Triceps Dip (bench leg) – 3 sets of 10-12 reps
5) Lever Preacher Curl – 3 sets of 10-12 reps
6) Dumbbell Seated Kickback – 3 sets of 10-12 reps

Why This Workout Works:
This video combines some of the most effective bicep and tricep exercises to stimulate muscle growth and improve arm definition. Training both muscle groups together saves time and maximizes gains. Perfect for anyone looking to improve their biceps and triceps gym workout results fast.

🔗 Timestamps & Exercises:
00:00 – Intro
00:06 – Dumbbell Seated Hammer Curl
00:37 – Dumbbell Tate Press
01:08 – EZ Barbell Curl
01:39 – Triceps Dip (Bench Leg Variation)
02:10 – Lever Preacher Curl
02:41 – Dumbbell Seated Kickback

🔴 Watch My Previous Videos

▶ Best Exercises For Legs Growth

▶ Best Shoulder Workout

▶ Best Abs Workout

🎯 Target Audience:

▪️biceps and triceps workout with dumbbells
▪️arm workout with dumbbells
▪️dumbbell biceps and triceps workout
▪️home arm workouts
▪️upper body workout routines

🔴 Use this video to:

▪️Grow big biceps and thick triceps
▪️Get a complete arm workout at home or at the gym
▪️Improve your bicep and tricep symmetry and strength
▪️Add serious size to your arms with dumbbells and bodyweight moves

🔴 Warm-up Routine: Start your workout right with a dynamic warm-up to prevent injury and prepare your muscles for the exercises ahead.

🔴 If you Have any questions? Drop a comment below. We love hearing from our fitness community.

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💪 Tips:-

1. Focus on proper form and controlled movements.

2. Adjust weights according to your fitness level.

3. Rest and Recovery: Allow adequate rest between workouts to let your muscles recover and grow.

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