Arm Assistance! Biceps & Triceps Muscle Gain Workout!

Goal: Muscle Gain beginner
Primary BicepsTriceps
Equipment E-Z Curl Bar
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Intensity, it is what will make or break your workout. They do not need to be 3 hours long to be effective. When trying to grow muscle you need to focus on high volume, proper form, and staying in control during your negatives. If your goal is muscle gain, stick to a shorter rest period. If you want to work on strength, rest as long as you need between sets. Be sure to progressively overload each week!

This routine is designed to give anyone a great workout AT HOME or at the GYM.

This Routine Requires:

  1. E-Z Bar Cur

List of Exercises:

  • Reps & sets will vary per exercise

  1. E-Z Curl Bar- Outside Grip (5 sets: 10 reps)

  2. Standing Overhead Tricep Extension- Inside Grip (6 sets: 10 reps)

NOTE: Timestamps are available for each exercise in the info section of the video when watching on YouTube.

  • 30 – 90 second rest between each set

  • You can change the order of the exercises

Remember, when doing this routine, workout at your OWN intensity.

  • This means if you cannot perform as many sets and reps as I do in the video, do as many as you can.

There are a couple different ways you can do this routine.

  • You can perform each exercise for the required amount of sets before moving to the next exercise and the workout is finished once you perform the last exercise.

  • You can choose to superset the exercises (A superset is when you do two exercises at the same time, one right after the other until you complete 5 - 6 sets)

  • This routine can be done 1 – 2 times a week.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the SHF Meal Plan.


i want to gain some more muscle please guide me

i should lift heavy weight or light

Scott_Herman Edit Delete Close

Did you see my video today? It was all about light weight vs heavy weight my bro!

sbajpai1995 Edit Delete Close

yes i have seen that video .man thats awesome .i learnt a lot of new things

Scott_Herman Edit Delete Close

Awesome! So you should aim for that muscle building rep range I talked about in the vide - 8-10 or 10-12 reps per set. Have you looked at the muscle building programs on the site? Maybe you could start with one of those to get the gains going! 😁


Hey Scott, I am a little bit confused. I watched your video "Bodybuilding VS Strength Training" and you said "If you do your first set and you get to 10 (reps) which is your goal and you still have energy for 5 or 6 more, that's a completely wasted set". And here we are, working with the same weight for 5 sets :)
Can you explain why we do this, please?

Scott_Herman Edit Delete Close

Most likely because this video is about 7 years old and that was the though process back then.  So you can keep the workout the same.. but apply today's thought process of overloading and maybe a little CHEAT reps 😁 

Fenistoteles Edit Delete Close

Oh, I am overloading.
I count it like this:
19 kg x 10 reps = 190
and I add each set which gives me kind of weight I moved during the workout.
Might be or might not be exactly how to define progress but for my Biceps Curl I increased total volume by 200 and for Triceps I increased it about 400 :)

Scott_Herman Edit Delete Close

That is great progress man!! Those arms must be blowing up :-D


Is there any dumbbell workouts I can find. It's the only equipment I have and I can't drive yet. Still to young

Scott_Herman Edit Delete Close

Well you can still use these movements.. just use dumbbells instead of the barbell and try to follow the same movement pattern.. 😁