Triple Assault: Triceps and Biceps Workout

This arm training program is built on trisets – three exercises performed consecutively without rest. Trisets increase intensity, save time, and provide maximum blood flow to the muscles. The program includes two trisets: one for biceps and one for triceps. Each triset consists of three types of equipment: a barbell (for maximum weight), dumbbells (for independent arm work), and a cable machine (for isolating the target muscle).

All three exercises of a triset are performed in one place to reduce transition time. After completing the biceps triset, rest for 90 seconds, then move to the triceps triset. Each triset is performed 2-3 times. The entire workout takes no more than 25 minutes. By the end of the last repetition, the pump will be at its maximum.