Bored with traditional workouts and tired of slow arm growth? Then try these arm-building circuits to maximize the outcomes.

Arm circuits are a smart and effective way to train triceps and biceps by performing several arm-related movements simultaneously with little to no rest.

This training method helps maximize the intensity of the workout and promotes completing the exercise in a short period of time.  

Arm muscles are smaller than other body parts, such as the chest, back, and leg muscles. Which is why they recover quickly and can handle high volume easily. These arm circuit exercises help to burn more calories and increase the time under tension.

Arm circuits combine heavy lifts, max-rep sets, and isometric holds, which help break plateaus, build muscle, and support fat loss when done regularly for several weeks.  

There are two arm circuits, which include exercises like:

1st Arm circuit  (1 set of each exercise)

• Close-grip bench press with 6-8 reps
• Cable curls with max reps for 30 seconds
• Bench dips till failure
• Standing EZ bar curls with 6-8 reps
• Isometric cable curl hold for 30-40 seconds
• Overhead cable extension for 10-12 reps

2nd Arm circuits (1 set of each exercise)

• Isometric cable pushdown for 30-40 seconds
• Seated dumbbell curls with 6-8 reps
• Band curls for max reps for 30 seconds
• Overhead plate extension for max reps for 30 seconds
• Reverse cable curls with 10-12 reps
• Weighted dips with 6-8 reps

Take 90-120 seconds on each circuit, then repeat the same circuits 2 more times for optimal results and hypertrophy. 

What Results Can You Expect

If someone trains arms once a week, then perform both circuits 3 times each. But if one is either on a full-body or an upper-body split, then train with the first circuit 3 times in the first weekly session and the second circuit in a later session. 

For better results, one must follow these circuits for at least six weeks, and the standard rule of progression is also applicable here, which states that you can gradually increase the number of sets and weights based on your confidence levels. 

Apart from exercise, nutritious, well-balanced food can be a game-changer for muscle hypertrophy. So, make sure to eat on time and stay hydrated for proper functioning. 

So, will you try these arm-building circuits to train your biceps and triceps?

Written by

Supradeep Dutta

Edited by

Oajaswini Prabhu