Bicep & Tricep Splits Workout Routines

In bodybuilding circles, it's very commonly accepted that chest is trained first and foremost in the bodybuilding week. How many "Day Ones" consist of a chest workout? Most of them! Have you ever tried to secure an empty flat bench on Monday at 6 pm in your gym? It's certainly not easy. In bodybuilding, placing chest at the forefront of your training is one of those standard tenets which are always followed. Others exist as well. Back is usually given its own day, due to it being comprised of so many smaller muscle groups. Legs are given their own day, very often at the end of the week to allow for the most possible recovery time after the workout. Traps and shoulders are usually grouped together. It's only the arms that seem to be trained with a certain uncertainty.

Some bodybuilders split up the arms. They place triceps at the conclusion of chest day, and train them after enduring a brutal 45 to 75 minute chest thrashing. They will then place biceps at the conclusion of back day. After using their bands as hooks for 15 to 25 brutal sets of back exercises, they'll expect their arms to step up the task of 9 to 15 sets of curling movements for biceps. It's no wonder so many bodybuilders are overtrained!

Other bodybuilders find creative splits. They might train shoulders and triceps together, and then create a separate day for biceps and calves, for example. They realize it's almost impossible to maintain adequate intensity for arm training following training chest or back, and they move the arm muscles to their own days. Still, they do split up the muscles of the upper arm so as to give them each their own level of attention, and own day of dedication.

Some bodybuilders have managed to master the art of multitasking. They possess the ability to train two body parts on the same day with equal intensity and attention. They enjoy what is simply referred to as "arm day". They will select one muscle group to be trained first, and they will devote exactly 50 perfect of their time and effort to this group. Then, they will set the weight down and deliver the other half of their day's intensity to the second muscle group. They may always complete one body part first for logistical reasons. Many find it's impossible to train triceps once they can no longer flex their biceps due to a pump. Or they may alternate which muscle group goes first, every other workout. Whatever the pattern, they are able to devote an entire day to properly training arms with a balanced approach.

The best arm training routine and split are the ones you're not currently using, which will allow you to stimulate and recover adequately. Experiment with different splits. The routine which brings you the most success will be different from the next guy's. And of course, you'll want to change up your split over time as the body becomes more and more used to your routine. Keep the body guessing, and keep the muscles stimulated in new ways, and you'll keep seeing sustained growth.

Here is my biceps&triceps training routine to add  serious mass :

Biceps :
Standing barbell curl 4 sets 12, 10, 8, 8
The standing barbell curl Is the best move for adding serious mass and size.
Inclined bicep curl 4 sets 10,10,10,10
This move has the most range of motion for your biceps and also hits the forearms to give a huge biceps.
Hammer curls 3 sets with Drop sets
Using drop sets in your bicep training will seriously add some .
Reverse curls 3 sets 10, 10, 10
use this exercise as a finisher for your biceps training

Triceps:

Close Grip Bench Press - 3 Sets of 8 Reps
Weighted Dips - 3 Sets of 12/10/8 Reps
Seated Triceps Extensions - 2 Sets of 12 Reps
Rope Pushdowns - 2 Sets of 12 Reps

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