One 
of the biggest problems we run into when training is hitting a plateau. We all know it is good to change things up occasionally. Most workout programs are similar, 8-12 reps, 3-4 sets per a body part, and 3-5 exercises. That’s the norm and many of us, even if we change up the exercises, do not change up the style of training. So here is something different to try for your next bi and tri workout. Let me first tell you that with this program I would do biceps on one day and triceps on another. I would not attempt to do both in the same day.
Triceps 
- 100 total reps per an exercise, 10-15 reps/set, 30-45 seconds rest between sets
Triceps V-Bar Pushdowns
Close Grip Bench
Scull Crushers
Biceps - 100 total reps per an exercise, 10-15 reps/set, 30-45 seconds rest between sets
Dumbbell Curls
Straight Bar Curls
Preacher Curl Machine
This workout at a first glance may seem easy, but 300 total reps with very little rest will engorge the arms full of blood and work those arms like they have not been worked in a while. Lower weight accordingly to keep your reps in the 10-15 range. I usually start with a weight that I can do 15 and continue until I’m fighting to get 10 reps then lower weight. Remember as always to time the nutrition before and after the workouts to make sure the muscles have adequate nutrients to get you through the workout and to help with recovery. Nutrition may even be more important for your gains than your workout itself. You can’t out train a bad diet, but that’s another topic for another day.
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