This is THE ULTIMATE biceps and triceps workout routine.

Do you want to tone your arms and get sexy upper body?

Well I’m going to learn you how to tone your arms!

The triceps is the arm muscle on the back side of your arms, just behind the biceps.

It is a very important muscle when it comes to arm workout, and especially when it comes to the bingo wings.

We all hate them, right?

So, if you want to kill them forever, you should do triceps exercises ones a week.

The biceps, on the other hand, is the arm muscle that lies on the front side of your arms.

It is a very important muscle when it comes to arm workouts, because it gives the whole arm a nice shaped tone.

Today I’m showing you the full arm workout biceps + triceps, so that you can see how to tone your arms perfectly.

You should definitely have arm workouts day in your everyday full body workout routine.

Let’s get started!arm workouts

Biceps Exercises

First of all, you have to know that we always start with the biceps.

These biceps exercises will give you the best arms ever.

They are not only arm weights workouts, they can be preformed with a bar or a machine too.

  • Barbell Curls

This is a great exercise to warm your biceps, for the following workout.

You should do 4 series with 10-13 reps, but remember, if you can do more than 13 reps, it’s time for you to get it heavier!

To change it a little bit, you can do the alternating hammer curls instead of the barbell curls, now and then.

The changes are good, you know, so if the previous training you’ve started with the barbell curls, now, you can do the alternating hammer curls.arm workouts for women

  • Cable Curls

The second exercise you want to do, are the cable curls.

You can use a variety of different attachments to perform the cable curls including:

a rope, a straight bar, or rotating cable handles.

In exchange of the cable curls, as a second exercise, you can do the preacher curls now and then.

This is one great exercise, that will tone your biceps muscle as hell!



  • Concentration Curls

And last but not least, are the concentration curls.

This exercise is one of the best biceps exercises, but always comes at the end of the training.

It’s one of the best arm toning exercises.

You should do 4 series with 10-13 reps, with each hand.

And remember girl, push it to the limit with the weights – that’s the only way to have better results!

At the end, you can do the cable curls with a rope. This will give you one great finish to your biceps.

Triceps Exercises

After you’ve done 3 or 4 exercises for your biceps, now it’s time for your triceps.

There are also 3 exercises that you have to do for the triceps.

Sometimes if the biceps training was really exhausting, you can cut it down to 2 exercises, but try to keep it to 3.

  • Skull Crunchers

The first exercise you want to do is the skull crushers.

They are also known as Barbell Lying Triceps Extension.

This triceps exercise works primarily the long and medial heads of the triceps.

Also, this exercise helps add overall height to your arms.

Some people do it with dumbbells, but the right and the best way is to do it with a barbell.

You can do this on the cable too.full body workout

  • Overhead Lateral Triceps Extensions

The second exercise is the overhead lateral triceps extensions.

I love overhead lateral triceps extensions because they really allow you to feel a nice stretch on the way down.

I prefer doing this exercise with one dumbbell, but you can do it with two, separately, if you like it better.

  • Triceps Dips

The third and the last exercise are the triceps dips.

The dips are fantastic for hitting all three heads of your triceps muscle at once.

They’re one of the only exercises that effectively blasts all three heads simultaneously.

And you can do this exercise in the comfort of your own home, too.

It’s one of my personal favorite arm workouts.

how to tone your armsIf you like this full arm workout routine, don’t forget to share it with your friends!