You are here

Cable Only Bicep And Tricep Workout

Average: 3.1 (47 votes)
3.1 5 47
Need a new way to beef up your arms? This cable only bicep and tricep workout allows you to build muscle without moving from station to station.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Single Muscle Group
Training Level:
Intermediate
Days Per Week:
1
Equipment Required:
Cables
Target Gender:
Male & Female
Author:

Workout Description

This is a high volume bicep and tricep workout that should only be performed once per week. It allows you to work your arms without moving from station to station. Try to perform as many reps as possible per set. When you can perform the target rep goal for all sets of a given exercise, increase the resistance.

Perform all tricep exercises first before moving on to the bicep exercises. This workout excludes warmup sets. Do not perform these exercises to failure. Stop each set when you believe you might not be able to complete each rep.

Cable Only Arm Workout
Triceps
Exercise Sets Reps
Lying Cable Tricep Extension 3 8
Seated Low Pulley Overhead Tricep Extension 3 10
Two Arm Cable Tricep Kickback 3 10
Reverse Grip Cable Tricep Extension 3 12
Biceps
Exercise Sets Reps
Cable Curl 3 8
One Arm Cable Preacher Curl 3 10
Standing High Pulley Cable Curl 3 10
Rope Hammer Cable Curl 3 12

Related Workouts View all Biceps Workouts

  • Share This Article
  • Rate & Share
    Average: 3.1 (47 votes)
  • About The Author
    M&S writers is a collection of all the other writers that have published content on Muscle and Strength.
Related Supplements View all Top Supplements
Clash

Advanced Energy, Pump and Muscle Building Pre-Workout!*

4.55
Average: 4.6 (17 votes)
CreaCore

Super-Concentrated Creatine HCl with Added Fenugreek!

4.1
Average: 4.1 (5 votes)

Comments (11)

Add a comment

No Profile Pic
kevin iwasiuk
Posted Sat, 02/19/2011 - 14:52

how often do you do this routine? once or twice a week? plz and thanks

  • 14
  • 12
No Profile Pic
D
Posted Tue, 03/22/2011 - 20:35

You would do exercise 2-3 times per week (every other day

  • 20
  • 14
No Profile Pic
Andrew
Posted Sat, 04/02/2011 - 02:11

Says in the description once a week.

  • 18
  • 17
No Profile Pic
eleazar pinon
Posted Wed, 03/02/2011 - 04:56

ineed to see how is done

  • 15
  • 17
No Profile Pic
Johnny
Posted Mon, 06/20/2011 - 13:49

This workout doesn't seem to popular, is it very effective?

  • 17
  • 14
No Profile Pic
bob
Posted Thu, 11/10/2011 - 21:34

I dont think so...too much isolation

  • 12
  • 14
No Profile Pic
shweta
Posted Thu, 06/30/2011 - 07:20

hi..i have a huge bulky arms ....can u pls tell me how to reduce that?????????????

  • 17
  • 15
No Profile Pic
dew
Posted Sun, 08/14/2011 - 11:02

hi i use to be very strong i worked framing houses for six years then i learned i had diabetes and i started losing weight and strenth what can i do to get back were i was six years ago or what kind of muscle building work outs can i do or supliments can i take that wont hurt me thanks.

  • 14
  • 11
Steve's picture
Steve
Posted Tue, 08/16/2011 - 14:32

Hi Dew,

Check out our muscle building workout section and pick a routine that motivates you to train:

http://www.muscleandstrength.com/workouts/muscle-building.html

As far as supplements, check out this article:

http://www.muscleandstrength.com/articles/prioritize-your-supplement-pur...

  • 6
  • 8
No Profile Pic
bob
Posted Thu, 11/10/2011 - 21:33

I suggest doing some back work like t-bar rows and deadlifts...that will get your arms pumped then finish them off with a few sets of bicep curls...no need for too much isolation

  • 9
  • 7
No Profile Pic
jbenzoo
Posted Thu, 09/19/2013 - 19:08

Im 51 years young an I just started training again Im tring to bulk up as well as cut up .are there any good supplements that work that I an use to help

  • 6
  • 5

Add new comment