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
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout45-60 minutes
  • Equipment Required
  • Target Gender Male & Female
  • Workout PDF Download Workout

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
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
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
Posted on: 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

Posted on: 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 need for too much isolation

Posted on: 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.

M&S Team Badge
Posted on: Tue, 08/16/2011 - 14:32

Hi Dew,

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

As far as supplements, check out this article:

Posted on: Thu, 06/30/2011 - 07:20

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

Posted on: Mon, 06/20/2011 - 13:49

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

Posted on: Thu, 11/10/2011 - 21:34

I dont think so...too much isolation

eleazar pinon
Posted on: Wed, 03/02/2011 - 04:56

ineed to see how is done

kevin iwasiuk
Posted on: Sat, 02/19/2011 - 14:52

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

Posted on: Tue, 03/22/2011 - 20:35

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

Posted on: Sat, 04/02/2011 - 02:11

Says in the description once a week.