Name: Devan Dippenaar
Age: 34
Height: 1,77 m

 What are your 3 best go to bicep exercises?

1. Weighted chins
2. Barbell preacher curls
3. DB hammer curls

Do you prefer to go very heavy when training biceps and triceps?

To be honest, I always mix the two together. I start with body weight, then move onto two heavy compounds. I then start isolating and focusing on volume and time under tension training.

How often do you train your arms and do you do them alone or group them together or with other muscles?

Again I mix it up. Depending on how balanced and symmetrical I am looking. I do love a good arm pump so I try to keep them together but some days I add them onto another muscle group to finish them off.

What are the few things you focus on when training arms?

The eccentric movement is the fundamental part of training arms. So yes I squeeze and ensure great technique.

But sometimes I will allow a little cheat movement as long as the eccentric is strict and slow. And variations of grips too.

What does a typical biceps/triceps workout look like for you?

2-3 sets each, 1 to warm up, then the next 2 to failure around a high rep range. If I fail below the rep range I was aiming for then I don’t bother with next set, I move onto the next exercise to failure again.

• Weighted close grip chins
• Weighted triceps dips

• Heavy barbell movement ie standing curls
• Heavy Close grip bench press

• Preacher ez barbell curls
• Ez skull crushers

• Db hammer curls
• Single over head extensions

• Cable rope pushdowns
• Reverse grip cable curls

 

A post shared by Devan (@devanptfitness) on Jan 6, 2017 at 8:52am PST

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Name: Roger de Kramer
Age: 20
Height: 1,81 m
Current weight: 94 kg

What are your 3 best go to bicep exercises?

1. Standing EZ bar curls
2. Unilateral bicep curls
3. Preacher curls with a barbell

Do you prefer to go very heavy when training triceps and What are some of your favourite triceps exercises?

I usually enjoy short but intense arm sessions using heavy weights. My favourite tricep exercise has to be a reverse tricep push down.

How often do you train your arms and do you do them alone or group them together or with other muscles?

I’m constantly drawing up new training programs to find out which programs and what exercises work best for certain muscle groups. I would say that I train arms at least twice a week regularly.

What are the few things you focus on when training arms?

For me, when I’m training, the most important thing while training is form.

What does a typical biceps/triceps workout look like for you?

I usually split my arm days doing supersets between biceps and triceps.
 

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We start off with shoulders and then move onto the triceps and biceps, where we super set the bicep and triceps exercises.

 What is a super set?  A super set is where you perform one exercise straight after another.

This workout can be done by pretty much anyone, male or female who has a bit of experience in the gym.  For the beginners, you can also do it, just maybe scale back on two or three of the exercises or decrease the amount of sets you do per exercise.  The rep ranges are all between 6 and 15, so nothing too heavy, but you need to choose a weight which will suit you.  Do not try to go too heavy too quickly.

Download a printable workout log of the Shoulders and Arms Workout here:

• Editable Word Document: WOW Shoulders and Arms
• Pdf Document: WOW Shoulders and Arms

Shoulders and Arms Workout

Exercise 1:

• Shoulder press machine

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight each set.

Exercise 2:

• Seated Dumbbell Shoulder press

Sets: 3
Reps: 12, 10, 8
Increasing weight each set.

Exercise 3:

• Standing barbell behind the neck press

Sets: 3
Reps: 12, 10, 8
Increasing weight each set.

Superset with

Exercise 3.1:

• Standing front lateral raises with weight plates

• Keeping the plates parallel to the floor when you bring them up)

Sets: 3
Reps: 10, 10, 10
Keeping the same weight.

Exercise 4:

• Standing side dumbbell lateral raises keeping your palms facing you

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set.

Exercise 5:

• Partial* front raises – front raises using an ez bar on an incline bench

Sets: 3
Reps: 7 for each partial, 7 full range
Increasing weight each set.

*Partial reps are when you do the bottom half of the movement of an exercise, then the top half, and then the full movement.  For example take bicep curls.  First you would curl the weight up half way, up to the bottom of your chest for say seven reps, then you would curl from the bottom of your chest to your chin for another seven reps, and then lastly you would do the full curling movement from the bottom all the way up to your chin for the last seven reps.

Exercise 6:

• Seated side lateral machine

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight each set.

Super set with

Exercise 6.1:

• Front dumbbell raises

• Twisting your wrists upwards, so that your palms are facing upwards at the top at the raise

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set.

Exercise 1:

• Tricep dips

Sets: 4
Reps: 12, 12, 12, 12
Body weight.

Superset with

Exercise 1.1:

• Standing ez bar bicep curls

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight

Exercise 2: 

• Lying down ez bar skull crushers.

• (Keeping your elbows over your head and pushing backwards rather than upwards)

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight each set.

Superset with

Exercise 2.1:

• Standing dumbbell bicep curls.

• (Alternate each arm and then curl both arms up.  That counts as one rep)

Sets: 4
Reps: 8, 8, 6, 4
Increasing weight.

Exercise 3:

• Standing tricep rope push downs

Sets: 3. The third set is a drop set.  Drop to half of the weight you are using.
Reps: 12, 10, [8, 12]
Increasing weight each set.

Superset with

Exercise 3.1:

• Standing hammer rope curls

• The third set is a drop set.  Drop to half of the weight you are using.

Sets: 3.
Reps: 12, 10, [8, 12]
Increasing weight each set.

A drop set is where you perform an exercise with a certain weight for a number of reps, and then drop the weight to a lighter weight and perform a few more reps to really exhaust the muscle.  You can drop the weight more than once if you want.

Exercise 4: 

• One hand triceps press down

Sets: 2
Reps: 12, 10
Increasing weight each set.

Exercise 4.1:

• One hand bicep concentration curl on the cable machine or using a dumbbell

Sets: 2
Reps: 12, 10
Increasing weight each set.

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To start off get into the normal pushup position. Then lower yourself down as you would for a normal pushup but simultaneously bringing your right knee up and to your side. So ideally once you reach the bottom position of the push up your right knee should be on your side. Then as you push yourself back up you bring your right knee back to the starting position. You then do another one but this time bringing your left knee up. Once you have successfully done both sides you can count that as one rep. The whole exercise is a continuous movement and you keep going until you have finished your specific amount of repetitions. For Push up tips and workouts check this out.

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