Arms Workouts

Killer Biceps and Triceps Workout

Is your gym always packed? You can still squeeze in a fast, intensive biceps and triceps workout on the fly.

Circuit-style training is popular, and for good reason — doing movements back-to-back with little rest between reps ups the intensity while delivering muscle-growth-inducing benefits.

However, the problem with trying to piece a number of exercises into a circuit can be explained with a simple visual: Picture your gym at 5 p.m.

It’s a madhouse, isn’t it? The place is packed. Everything is being used except the weird old dusty neck machine in the corner (which is a shame, but that’s another article for another day). And some coach wants me to monopolize an assortment of machines and equipment? A fistfight is more likely to occur than a good workout.

That said, you can manage a circuit in a crowd with the right routine. Here, we’ve created a killer biceps and triceps workout tailor-made for the bustling club. These supersets not only attack the various sections of those muscle groups but also limit your exercise selection to one small area of the gym at a time.

Here’s the walk-through:

Warm-Up