Chest | Back | Shoulders | Arms | Quads | Hamstrings | Calves | Abs
What are you training today? If biceps and triceps are on your schedule, you’re in the right place. This workout is time-efficient yet unforgiving—only those prepared to handle metabolic stress need apply.
You’ll perform three exercises per muscle group, organized into two trisets that merge into a six-move circuit. Rest assured, you won’t need a gym’s worth of equipment—grab just these:
A barbell or EZ-bar (fixed-weight or plate-loaded)
Two dumbbells
One cable stack with a rope handle (a resistance band works if no cable is available)
Ready? Let’s begin. And if you enjoy this session (spoiler: you will), use the links above to explore similar three-move workouts for every other major muscle group.
Three Moves for Time-Efficient Gains
The protocol is simple: maintain a brisk pace, transitioning seamlessly between exercises with minimal rest. Complete the full biceps triset, rest for 90 seconds, then move to the triceps triset. Alternate between these two trisets for 2–3 rounds.
This biceps and triceps workout won’t take longer than 25 minutes—but you’ll feel its effects long after your final rep. Sip your pre-workout, warm up thoroughly, and mentally prepare for an intense, muscle-building pump.
Arm yourself for arm day with our most popular pre-workouts.
Workout Notes
Not happy with your weight choice? Don’t stress—the volume will deliver results even with lighter loads.
Perform this workout no more than once weekly—its intensity will induce delayed onset muscle soreness (DOMS) for days.
Beginners: Stick to 2 rounds.
Feeling strong? If your pre-workout has kicked in, aim for 3 rounds.
Technique Tips
Mind-muscle connection (MMC) is non-negotiable here—proper form drives results! As fatigue sets in, avoid form breakdown; keep movements strict and controlled to target the intended muscles and avoid injury.
Barbell Curl
Use a barbell or EZ-bar, whichever feels more comfortable for your wrists and elbows.
Grip the bar firmly to maximize muscle fiber recruitment.
Control the eccentric (lowering) phase of each rep—don’t let gravity take over.
Execute the concentric (lifting) phase with intent and power.
Alternating Biceps Curl
During the lift, supinate (rotate) your wrists so your pinky faces your shoulder.
Lift with purpose—no momentum or swinging.
Control the eccentric phase to keep tension on the biceps.
Cable Rope Hammer Curl
Keep your upper arms fixed at your sides—no flaring or forward movement.
Spread the rope ends at the top of the movement and hold for a 1-second contraction before lowering.
Pause for 1 second at the bottom (when your biceps are fully stretched) to maximize time under tension.
EZ-Bar Skullcrusher
Keep your upper arms vertical throughout the movement—don’t let them drift forward.
No bench? Do these on the floor—they’re just as effective.
Adjust your grip width to a position that feels comfortable for your shoulders.
Single-Arm Triceps Kick-Back
No dumbbell? Substitute with a cable attachment.
Short on time? Do bilateral (both arms) reps. For better MMC, stick to unilateral (single-arm) work.
Engage your core to stabilize—no swinging!
Hold for 1 second at both the top (contracted) and bottom (stretched) positions.
Low Cable Overhead Triceps Extension
Anchor the cable low and focus on pushing toward the ceiling.
Spread the rope ends when your triceps are fully contracted overhead.
During the eccentric phase, avoid forcing a deeper stretch than your mobility allows—move through a pain-free range of motion.
If you love this style of training and want to apply it to other muscle groups, explore the rest of our Triple Threat series workouts.
Chest | Back | Shoulders | Arms | Quads | Hamstrings | Calves | Abs
