Biceps and triceps workout to the limit – advanced

strength trainingAdvancedAllUpdated 27/02/2026

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Goal

Improve muscle tone and overall strength with structured training sessions. Advanced workout: strength training: day of biceps and triceps to the limit.. Progress loads or repetitions each week while keeping a full, controlled range of motion. Keep your breathing controlled and adjust training volume and intensity to how you feel.

Workout plan

Biceps curl on a bench preacher or Scott

#1Beginner

Biceps curl on a bench preacher or Scott

5 sets20 repsAñadiendo load from 20 repet , 15 repet, 10 repet, 8 repet, 5 repet.

Dips in parallel bars

#2Beginner

Dips in parallel bars

5 setsMáximas repeticiones in each serie.

Biceps curl alternating standing with dumbbells and twist

#3Intermediate

Biceps curl alternating standing with dumbbells and twist

5 sets35 repsAñadiendo load from 35 repet , 25 repet, 20 repet, 15 repet, 10 repet.

Triceps extension with a cable machine

#4Intermediate

Triceps extension with a cable machine

5 sets20 repsAñadiendo load from 20 repet , 15 repet, 12 repet, 10 repet, 8 repet.

Biceps curl with twist supination and pronation or Zottman

#5Beginner

Biceps curl with twist supination and pronation or Zottman

5 sets20 repsSUPERSERIE-exercise 1

Biceps curl with a cable machine lying on a flat bench

#6Intermediate

Biceps curl with a cable machine lying on a flat bench

5 sets20 repsSUPERSERIE-exercise 2

Triceps extension with a cable machine and rope of knees

#7Intermediate

Triceps extension with a cable machine and rope of knees

5 sets20 repsSUPERSERIE-exercise 1

Triceps extension with a cable machine lying down on a flat bench

#8Intermediate

Triceps extension with a cable machine lying down on a flat bench

5 sets20 repsSUPERSERIE-exercise-2