Member Routine

Arm Assistance! Biceps & Triceps Muscle Gain Workout!

Goal: Muscle Gain beginner
Primary BicepsTriceps
Equipment E-Z Curl Bar
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Downloadable Resources Routine

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

Fenistoteles  Edit  Delete  Close

Oh, and one more thing. I did 10 reps on 23/17/15kgs not because I stopped but because I couldn't do 11 :)

Fenistoteles  Edit  Delete  Close

Advice from someone who followed this routine and asked too many questions :)

Yes, you want to do 8-12 reps BUT... Apply PROGRESSIVE OVERLOAD. What does it mean?
Basically, your first set - you should pick very heavy weight, that you can BARELY do 8-12 reps.
Then lower the weight so you can do 8-12 reps with lower weight.

Adjust it as you like. Keep pushing yourself.

You can of course gain muscles from doing like I did:
10 reps - 15kg
10 reps - 15kg
10 reps - 15kg
10 reps - 15kg
10 reps - 15kg

But then, I applied PROGRESSIVE OVERLOAD. I did a warm up and then started with... 23 KG. Not 15.

My training looked more like this:
10 reps - 23 kg
8 reps - 21 kg (I did 2 forced reps. Read about Scott's CHEAT & RECOVER technique)
6 reps - 19 kg (4 forced reps)
10 reps - 17 kg
10 reps - 15 kg

The second workout hurts like hell and the weights are always dynamically changing. But it's ok to fail. If you did 10 reps and you still have the strenght to do 5 more - you just wasted your set. Keep pushing yourself and those inches will come faster than you think :)


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?

Fenistoteles  Edit  Delete  Close

They sure are :D
I will post a picture in the end of September :)

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.. 😁