Upper Body Workout Series – Biceps & Triceps!

by Her Happy Balance on January 13, 2015

Hello, friends and happy Tuesday! So I’m going to do something a little different today. Since the start of HHB, I’ve been sharing my workouts and fitness goals, but over the past year I’ve really gotten serious about building the body I want.

arm before and after

I’m a little embarrassed to share the before picture from above. After seeing my arms in photos from a wedding I attended back in September of 2012 I realized I really needed to make some changes. Everyone has to have a starting point. Over the past year, I’ve really upped my fitness game by cleaning up my diet and consistently pushing myself in the gym and on the pavement. I hope the after photo highlights some of those efforts. And I’m not trying to toot my own horn here. I’m just trying to give you a glimpse into my journey and share where I started out and where I’m at now. I have plenty of room for improvement, but I’m happy with my progress. And the changes I made, well, anyone can make them.

Someone came up to me in the gym the other day and commented on my progress. She then proceeded to ask me what exactly it was that I was doing and asked me what I had changed. When I told her my answer, she seemed kind of disappointed. I think she was looking to hear the “secret” to success. But really it’s pretty simple, just consistently put in time at the gym and support those efforts in the kitchen. 

Upper Body Workout Series

Today, I thought I’d start to share the workouts that have helped me to tone up my arms. It’s a culmination of working my shoulders, chest, biceps and triceps. So today I’m sharing part 1 of a 3 post series on toning and building muscle in your upper body. First up we have biceps and triceps!

biceps and triceps workout

I usually do at least 3 sets of every exercise and I like to try and increase my weight with each set. I took some time to take some {awkward} gym photos to try and demonstrate how some of these exercises are done. If you’re unsure of how to do a certain technique, you can usually find some great pictures and tutorials online. But hopefully some of my photos will help too!

concentrated bicep Curls

If you have a preacher bench, you can do concentrated bicep curls using that. However, I work out at Planet Fitness and we don’t have all that equipment that full lifting gyms have available to them. So I do concentrated bicep curls using a bench raised to an incline. 

Cross body Bicep Curls

Skull Crushers

Dumbbell rows

I realize that dumbbell rows aren’t exactly a biceps and triceps exercise, they’re really more for working your back. But this is an exercise that has made its way into my routine, and since I’m sharing my exact bi/tri workout, I included here as well. 

tricep dips

Elevating your legs on top of a weight or another bench is a great way to add a little difficulty to triceps dips. If this is a new exercise for you, you can always start by putting your heels on the ground and working up to adding in more difficulty. 

Standing cable tricep extensions

standing cable bicep curls

And there you have it folks, that is my usual biceps and triceps routine. I’ll add new exercises into it here and there, but mostly my goal is to keep doing these same exercises, but slowly keep increasing my weights. It works for me 🙂 Stay tuned for the next installment of my Upper Body Workout Series!

Do you do any of these exercises in your biceps and triceps workout?
Do you do cardio on lifting days? I usually try to run a few miles even on lifting days. 
Protein shake to recover – yea or nay? 

Comments on this entry are closed.

Heather @Fit n Cookies January 13, 2015 at 8:21 am

You look amazing. I’m so happy for you and excited you shared this journey!

Stacie @ SimplySouthernStacie January 13, 2015 at 8:33 am

Girl, you arms look incredible!! Your handwork is definitely paying off!

Rachel @ Undercover Diva: A Sitcom January 13, 2015 at 9:01 am

YESSSS this is what I’ve been waiting for! Thanks for sharing 🙂 Your arms rock.

Alex January 13, 2015 at 9:11 am

This is awesome! i have to say I have been lucky that teaching body pump so frequently I don’t really have to go to the gym and create my own workout BUT this is one I have to try. I have been wanting to add more isolated sets. Way to kill it girl 🙂

Dana January 13, 2015 at 10:14 am

You look incredible! I love working arms ( it’s my fav thing at the gym) I also belong to planet fitness , for 4 years now! I’m doing my best to go at least 5 days a week but with a baby now and life in general some days, it’s much harder. I do want to tone up my upper body more though and get my arms more toned. I too like to do some cardio and then still do weights/squats. I have been back down to my pre-pregnancy weight for about 6 months now and am maintaning that thru the foods I eat. We are all a work in progress- but your transformation really inspired me even more! congrats and keep up the good work!

Nicole @ Simply Nicole January 13, 2015 at 10:51 am

You look AMAZZING, but I tell you that every time I see you 🙂 Glad you shared your workouts, because it’s motivating me to get my butt back in the gym.

See ya soon!

Chelsea @ Raw N' Toned January 13, 2015 at 12:16 pm

Good for you and for your dedication! Your arms are looking pretty smokin’! Love a lot of these workouts!! My favorite move right now is lunges with a bicep curl and back row with a tricep kickback!

Stephanie @ My Freckled Life January 13, 2015 at 12:45 pm

You look so amazing!! I am so happy that you’re sharing your journey and some of the workouts you use to get there. My arms are definitely my weakest area (and the area that I hate to workout the most), so I’m really trying to make it a goal to focus on it. So I’m definitely going to have to pin this workout for later! Way to you – your hard work is definitely paying off!

Jamie King January 13, 2015 at 5:02 pm

Great workout — and you look fantastic!

Whitney @ French Fry Runner January 14, 2015 at 12:59 am

Fantastic! It’s so motivating to see what hard work really does! I’m working on cleaning up my diet to get more/better results. You’re amazing!

Emilie January 14, 2015 at 9:48 am

Wow, your transformation is incredible! My arms are a weak area and have never, ever looked remotely close to where you’re at now. I am so impressed with your dedication. I think building strength is tough for me because it takes a long time to see results and I get very bored. I have done a few of the exercises you shared but definitely not all of them. I just started drinking a protein shake so we’ll see if that helps me at all with my strength training!

Charlotte January 15, 2015 at 7:46 pm

You toot, little lady because you look like the bomb dot com! What I love about you is that you’re so humble too. I don’t see you on Instagram Flex Friday-ing all the time, because I bet you were secretly building those mega arms instead. Hee. hee. I can see the transformation since I first started reading your blog and it is amazing.
Keep it up! You look great.

mary October 9, 2015 at 1:28 pm

Don’t be embarrassed by your before pic. You have made incredible progress since 2012, and you look awesome!!!! ? ??

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