Bicep tricep dumbbell workout – for greater development

When arm training, does your results often seem minimal? Well if they are, It could be because you are not training your arms hard enough or often enough. Whatever the reason may be for your minimal results. Today we are going to look at what some of those possibilities may be and what you can do to get to your results moving forward again.

Often times the culprit can not only be because of lack of training or not working hard enough, but can be due to not mixing your exercises around enough or even sticking to the same rep pattern.

Today we are going to be looking at a bicep triceps dumbbell workout for greater development, giving this workout a try might be the answer to achieving greater arm development.

Hitting a plateau

If you have been weight training for a while, It is a normal thing to hit a plateau now and then, but don’t despair because there are ways that you can get around this. One of those ways is switching your workout around and changing up exercises.

Muscles become used to doing the same repetitive thing all the time, so you should get in the habit of switching your workouts around and doing different exercises and different schemes.

In this article, I will have some workout training programs laid out for you to help get you rolling again and getting back on track with making your time spent in the gym become more valuable.

“Good things come to people who wait, but better things come to those who go out and get them.” —Anonymous

You’re training routine

week 1

  • Two super sets 8-12 reps

Alternate dumbbell curls / overhead dumbbell extensions

  • Two super sets 8-12 reps

Incline dumbbell curls / dumbbell Skull Crushers

  • Two super sets 8-12 reps

Concentration curls / dumbbell kickbacks

week 2

  • Two super sets 20-25 reps

Hammer curls / dumbbell Skull Crushers

  • Two super sets 20-25 reps

Reverse grip dumbbell curls / overhead dumbbell extensions

  • Two super sets 20-25 reps

Concentration curls / dumbbell kickbacks

week 3

  • 3 triplets 8-12 reps

Dumbbell curls / Skull Crushers / kickbacks

  • 3 triplets 8-12 reps

Incline dumbbell curls / concentration curls / overhead dumbbell extension

week 4

  • Two super sets 20-25 reps

Incline dumbbell curls / Skull Crushers

  • Two super sets 20-25 reps

Hammer curls / overhead dumbbell extensions

  • Two super sets 20-25 reps

Concentration curls / dumbbell kickbacks

After the first four weeks, repeat this program over again.

Exercises are repeated back to back and keep your rest between super sets and tri-sets minimal, no more than one minute.

Staying on track

Sometimes it can be easy to get off track when we have so many things going on in the day, but with some goal setting and keeping a training program fresh in your mind, it can make your dreams become a reality.

With this workout program that I have laid out for you, It should make it easier for you to keep a fresh workout going and start to see some results if you have hit a plateau.

Just remember that you will not see results overnight as it takes time to see the results that you so diligently work hard for. Also, remember that in order to see good results in the gym, you need to follow a proper diet for building muscle such as getting enough clean carbohydrates and fresh protein to supply you with the nutrients you need for muscle.

“All our dreams can come true if we have the courage to pursue them.” —Walt Disney

Staying motivated

Staying motivated is another important key factor when it comes to striving for muscle gains. A great way that I find manageable to do every morning In order to stay motivated is I listen to motivational tapes and watch motivational videos, this helps supply me with the fresh boost of motivation that I need every day to get me going in my training.

Another important measure that I take is setting goals. Setting goals is an important part of your training, maybe even just as important as you’re training. If you don’t have any goals set now, I would suggest that you start getting some written down.

A good place to start is write a goal down that you want to get an x amount of workouts in per week. Then strive for gaining muscle increments on a monthly, three months, 6 months and 1 year basis.

Stick to your training, your goals and follow a healthy diet, and you will see results shining through.

“Success is walking from failure to failure with no loss of enthusiasm.” —Winston Churchill

“The whole secret of a successful life is to find out what is one’s destiny to do, and then do it.” —Henry Ford


If you hit a plateau, it will take some work getting through it but never despair, just keep pushing forward and keep pumping those weights hard and remember, it is always important to keep goals and stick with them.

Sometimes staying motivated can be a difficult thing, but it’s just a matter of getting through the first stages of this workout program that I have laid out for you. Once you start to carry along with this workout program, you should start to see some beneficial progress coming along and that will definitely help with the motivational factor.

“Whenever you see a successful person you only see the public glories, never the private sacrifices to reach them.” —Vaibhav Shah

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If you have any questions or concerns, please feel free to leave a message in the box below and I will get back to you as soon as possible.

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