Build bigger arms with this advanced biceps & triceps workout for muscle growth (2025 hypertrophy plan). But what is hypertrophy? Muscle hypertrophy is the scientific term for building bigger muscle cells or fibres by working out. It is a positive adaptation to exercise by which the cells within the muscle called myofibres increase in size resulting into a larger muscle mass. So, how to achieve it? First you’ve to know the muscles of your arms. There are three major muscle groups in your arms:
Biceps Brachii- As you know, bi means two. So biceps brachii is a 2 headed muscle located on the front of upper arm under the deltoid. Its function is to lift & curl the arm and to twist downward(pronation). Therefore to exercise your biceps you’ve to lift & curl the arm & twist your wrist, with weights obviously.
Triceps Brachii- Tri means three. The triceps is located in the back of upper arm, attaching under the rear deltoid to the elbow. Its function is to extend your elbow joint allowing you to straighten your arm.It also helps to stabilise the shoulder joint.
Forearm- The forearm flexor muscles are located on the front(Palm) side which helps to curl the wrist & fingers. The forearm extensor muscles are located on the back side of your arm which helps to curl your knuckles, wrist & fingers down & up.
🔥Routine for advanced biceps & triceps workout for muscle growth (2025 hypertrophy plan)
you’re ready for an advance arms training if:
- You’ve gained at least 2 inches in your arms,
- Your strength /muscle gain/weight lifting has plateaued,
- Your arms lack peak, thickness, height & separation,
🏋️Training Split Suggestion
You can integrate this arms workout thrice a week, ideally after larger muscle groups like back or chest. Example:
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Day 1: Triceps + Biceps
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Day 3: Triceps
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Day 4: Biceps
- Day 6: Triceps+Biceps Superset
🧠 Key Advanced Techniques
- Lower weight slowly in a controlled manner,
- Increase weight when desired reps achieved, but keep control on motion & posture.
- Keep short rest during Supersets & drop sets,
- Establish muscle mind connection. Lift slowly, mindfully contract muscle, no jerk except cheat curls.
- Pose & flex targeted muscles in front of mirror.
🏋️Routine for day 1
Start the day with chest exercise. Finish chest with CLOSE GRIP BENCH PRESS for inner chest & triceps.
This is the first exercise for triceps today. Choose your weights first to do 12-15 reps. Follow the routine below:
- CLOSE GRIP BENCH PRESS– For long & lateral head. Place palms approx 8-10 inches wide, Squeeze at the top, slowly lower the barbell, 5 sets, 12-15 reps.
- FRENCH PRESS– For Long head. Keep elbows close to ears, lift the dumbbell & slowly bring it down. 3 sets, 12-15 reps, 1st set 15 reps, 2nd set increase weight for 10 reps, then strip, do another 5 reps. 3rd set same as 2nd set.
- CABLE ROPE PULLDOWN – For long & lateral head. Grab rope while facing palms. Squeeze the wrists outward while pulling down. Slow down on the way up, 3sets, 12-15 reps, 1st set 15 reps, 2nd set increase weight for 10 reps, then strip, do another 5 reps. 3rd set same as 2nd set.
- CABLE SINGLE HAND REVERSE GRIP PUSH DOWN– For Medial head, also inner & outer. For 3D triceps. Squeeze at the bottom, bring up slowly. If you have difference in power or muscle between triceps this is the exercise to equalise them. 3sets, 12-15 reps,
- DUMBELL SKULL CRUSHERS– For lateral head. Take a flat bench, keep elbows in, turn wrists at the top for more squeeze to triceps, 3sets, 12-15 reps,
- BACK DIPS-For lateral head. Place your palms on the edge of a bench, go fully down slowly & then fully up. You’ll get insane pump. 3sets, 12-15 reps,
Biceps routine:-
- REGULAR BARBELL CURLS- For long & short head. Stand with feet max 1′ wide apart. Take a medium sized straight/EZ bar. Place your elbows in front of your lats, not beside lats. Lift barbell & curl your wrists inside when at top. Slowly bring down barbell to its starting position. 5sets-12-15 reps.
2. SPIDER CURLS-For long & short head. Set a bench at a 60-degree angle and lie against it with your stomach and chest pressed against the support. Ensure your head is just above the bench. Hold a dumbbell in each hand using a supinated grip so that your palms are facing upwards. Twist wrists clockwise & do dumbbell curls. 3 sets-12-15 reps.
3.REVERSE CURLS-For brachial, brachioradialis & short head. Stand with feet max 1′ wide apart. Take a medium length straight/EZ bar. Place your elbows in front of your lats, not beside lats. Lift barbell & slowly bring down to its starting position. 3sets-12-15 reps.
4. PREACHER CURLS- For long & short head, brachialis, forearms. Use preacher bench. Lower barbell slowly upto 90% down. Curl your wrists when weight at top. 3sets-12-15 reps.
- Dumbell 21s- For both long & short head.
- Stand or sit with a dumbbell in each hand, palms facing forward.
- Keep your back straight and your core engaged.
- Arms should hang at your sides.
Part 1: Bottom half (7 repetitions)- Curl the weights upwards, stopping when your elbows are at a 90-degree angle (midpoint, forearms parallel to the ground).
- Lower the weights back down to the starting position.
- Repeat for 7 repetitions.
Part 2: Top half (7 repetitions)- From the midpoint (elbows at 90 degrees), curl the weights upwards towards your shoulders, completing the top half of the curl.
- Lower the weights back down to the midpoint.
- Repeat for 7 repetitions.
Part 3: Full range of motion (7 repetitions)- Without resting, curl the weights through the entire range of motion, from the starting position all the way up to your shoulders.
- Lower the weights back to the starting position.
- Repeat for 7 repetitions.
Rest and repeat 3sets.
🏋️Routine for day 3
- BARBELL SKULL CRUSHERS– For long head. Slowly lower the barbell crossing over forehead, lift up. 5 sets, 12-15 reps
- CABLE OVERHEAD TRICEPS EXTENSION– For long head & lateral head. Take a rope, elbows in, Lower weight slowly, turn wrists outward to squeeze triceps. Feel the stretch on triceps when weights lowered. 5 sets, 12-15 reps. 1st set 15 reps, 2nd set same as 1st. 3rd set increase weight for 10 reps, then strip, do another 5 reps. 4th & 5th set same as 3rd set.
- FRENCH PRESS– For Long head. Keep elbows close to ears, lift the dumbbell & slowly bring it down. 3 sets, 12-15 reps,
- DUMBLE KICKBACKS– For medial heads. Place left arm on a waist height bench, lean forward, keep right arm’s elbow to deltoid straight, elbow to dumbbell 90 degrees. Squeeze at top. 3sets, 12-15 reps
- PARALLEL BAR–For long head. Go all the way up then slowly come down. 3 sets, 10-12 reps
It’s very important to follow the above sequence of exercises, reps & no. of sets.
🏋️Routine for day 4
- REGULAR BARBELL CURLS- Same as day 1
- INCLINED BENCH ALTERNATE DUMBELL CURLS–For long & short head. Place bench at 75* angle for first set, 2nd & 3rd set @ 45* angle & last 2 sets at 30* angle. Curl wrists & squeeze biceps at top. 5 sets-12-15 reps
- HAMMER CURLS – For Biceps brachii, brachialis & brachioradialismuscles. 3 sets-12-15 reps.
- Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing each other (neutral grip).
- Keep your arms straight at your sides, shoulders pulled back, and shoulder blades retracted.
- Bend your elbows and curl both dumbbells towards your shoulders, focusing on using your biceps, brachialis, and forearms.
- Lower the weights back to the starting position in a controlled manner, emphasizing the eccentric (lowering) phase for better strength and muscle growth.
- Concentration curls – For long & short head. Grows peak of biceps. Sit on a tool/bench. When doing right arm place your right elbow on right inner thigh. Bring dumbbell up to your deltoid. Slowly lower dumbbell to right foot. Elbow to shoulder always fixed. 3 sets-12-15 reps.
- Dumbell 21s as in day 1 – 3 Sets.
🏋️Routine for day 6
🔹 Superset Routine (3 sets each)
Superset 1 – Mass Builder
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Barbell Curl (biceps) – 8–10 reps
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Barbell skull crusher (triceps) – 8–10 reps
Superset 2 – Isolation & Pump
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Incline Dumbbell Curl – 10–12 reps, 75*, 45* & 30* angle.
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Single arm Overhead Dumbbell Extension – 10–12 reps
Superset 3 – Peak Contraction
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Concentration Curl – 10–12 reps each arm
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Rope Pushdown (cables) – 12–15 reps
Superset 4 –Shape & Burn
- Triceps Dumbell Kickback – 10–12 reps each arm
- 21s Biceps Curls (7 reps bottom half, 7 reps top half, 7 full reps)
Optional Finisher (Burnout)
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Back dips/Diamond push ups to failure (bodyweight triceps burn)
⚡ Tip: Keep rest minimal between exercises (30–45 sec), and 90 sec between supersets for maximum pump.
🔹 Pose & drink water.
👉 This routine hits strength (Superset 1), size (Superset 2), and pump/detail (Superset 3/4).
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