Can You Workout Your Biceps and Triceps on the Same Day?

Can you workout your biceps and triceps on the same day? The answer is yes! Here’s how to do it.


Working out both your biceps and triceps on the same day can be beneficial for achieving full arm development, however, it is important to ensure that you are following a proper workout routine and that you do not overtrain. Exercising both muscle groups on the same day can allow you to push each muscle group to its potential while providing a rest day in between workouts. To illustrate how this can work, we will discuss some of the basics of training your arms as well as how to properly execute a biceps-triceps workout routine and the benefits associated with it.

Benefits of Working Out Biceps and Triceps on the Same Day

Working out both your biceps and triceps on the same day can provide numerous benefits. For one, it can save you time since you don’t have to devote separate days for each muscle group. Additionally, it can help you build strength and muscle more quickly, as it keeps the muscles engaged for a longer period of time. Let’s look at some of the other benefits of working out both biceps and triceps on the same day.

Increased Muscle Growth

Working out biceps and triceps on the same day can lead to increased muscle growth. When you work these two muscle groups together, you create a synergy between the two that encourages them to grow at a faster rate. This is because they are competing with each other for energy and push each other to do more work. Plus, when you’re working out both your biceps and triceps on the same day, you can move faster through your workout routine since you don’t have to switch exercises for each group. This increases the speed at which you are able to reach fatigue and stimulate change in muscle growth. Working out biceps and triceps on the same day is also beneficial because it allows for greater focus on technique and form. Without having to switch between opposing muscle groups, it’s easier for your body and mind to focus solely on performing each exercise correctly in order to maximize the benefit of your session. Finally, working out both muscles groups together on the same day helps speed up recovery by providing proper circulation which promotes healing in damaged tissues. The combination of all these advantages ensures that working out biceps and triceps on the same day is an effective way of improving overall strength gains while also increasing muscle mass over time.

Improved Strength

Working out both your biceps and triceps on the same day provides the benefit of improved strength from the complementary muscle groups working together. As you exercise one muscle group, the other is receiving stimulation without having to use it directly. This allows for more weight and volume to be used during training so that gains can be made faster.

Additionally, working out both muscle groups together helps create targeted balance and stability when performing specific exercises involving both bicep and tricep muscles. This way, there are no weak links in your form and you’ll be able to put more power behind your movements.

Lastly, by engaging in both muscles on the same day, you can reduce fatigue and avoid over-stress of either body part. Workout routines generally focus either on upper or lower body parts with short rest periods in between sets which may cause over-fatigue if biceps and triceps are worked out separately. Working them together ensures that fatigue is reduced by alternating between them throughout the workout routine while also allowing for sufficient rest periods so neither group endures additional stress or strain than necessary.

Increased Fat Loss

As with any other resistance training, your body will continue to burn more calories after your workout is finished. Working out both the biceps and triceps in one workout session can result in burning more than twice as many calories than if you were just working out the biceps and triceps separately, which can lead to increased fat loss. This increased metabolic cost, brought on by maximal muscle recruitment, results in an elevated caloric expenditure that lasts for hours after exercise has been completed. Additionally, research has shown an increase in resting metabolic rate due to weight lifting workouts that are composed of compound movements, such as those for the bicep and tricep on the same day.

How to Workout Biceps and Triceps on the Same Day

Working out your biceps and triceps on the same day can be a great way to reduce the amount of time you spend in the gym and maximize your gains. By focusing on compound exercises like push-ups and pull-ups, you can build your biceps and triceps simultaneously. However, there are some important considerations you should keep in mind before attempting this type of workout. In this article, we’ll discuss the pros and cons of working out your biceps and triceps on the same day, and how to do it properly.

Warm Up

Before you undertake any weight training routine, it’s important to warm up your muscles to reduce your risk of injury. Warming up before you workout helps improve your performance and reduces the amount of pain that you experience during and after exercise. A good warm up should last at least five minutes and include dynamic movements that roughly mimic the exercises that you will be performing.

In order to work out biceps and triceps on the same day, perform a full-body warm-up including arm circles, elbow bends, lunges, dynamic stretches for the shoulders and neck, squats, calf raises and jogging in place. This combination of exercises will get your cardiovascular system going as well as muscle activation in the arms and legs so that you are ready to tackle a serious arm workout.

Biceps Exercises

Working out your biceps and triceps on the same day can be an effective way to complete your arm workout, as long as you follow some best practices. For a safe and effective workout, focus on performing multijoint exercises first and then move on to isolation exercises that address the biceps and triceps muscles specifically. Exercises like chin-ups or bent-over rows that involve both the biceps and triceps can be used first in order to activate both sets of muscles without having to use any weights. Following that, you can progress to isolation exercises such as barbell curls or tricep extensions.

When performing your bicep exercises, begin with two sets of 8-12 reps for each exercise with a weight that allows you to just barely complete the required number of reps for both sets. As far as form is concerned, ensure proper technique so that your shoulders don’t roll forward at any point during the exercise which could put excess strain on them. Concentrate your movements through the elbow joint rather than overtly flexing your shoulder joint back and forth when curling weights.

Examples of effective bicep exercises are:
– Barbell Curls: Stand shoulder width apart with feet flat on the ground while holding onto a barbell at shoulder length. Curl hands up towards shoulders in an alternating pattern while maintaining good posture throughout the set.
– Hammer Curls: Stand hip width apart feet flat on the ground while holding onto two dumbbells at sides around hip level palms facing each other (hammer grip). Curl arms simultaneously up towards shoulders ensuring elbows remain stable throughout set for maximum tension for muscles being worked.
– Spider Crawls: Get into push up position with hands directly underneath chest slightly wider than shoulder width apart in high plank position while using light dumbbells placed beneath chest near a wall or open space where you have enough space to move freely without obstacles closeby (elevate hands if floor not conducive). With weights glued to either side of body parallel to ground curl one arm simultaneously while pushing opposing arm away from body allowing full range of motion throughout set without excessive movement at elbow joint maintaining good form throughout set

Triceps Exercises

Working out both your biceps and triceps on the same day can be an effective way to build muscle, increase your strength, and improve your overall physical fitness. When you are working out both sets of muscles on the same day, it is important to focus on each individually so as not to fatigue either too soon.

Triceps exercises typically involve some style of pushing motion. These exercises can range from easy to difficult depending upon how far away the push point is from your body. Examples of triceps exercises include: push-downs on a cable machine, close grip chest press with dumbbells or barbells, triceps dips, triceps kickbacks or extensions with a resistance band or cable machine, skull crushers with either dumbbells or barbells. Before performing any of these exercises, warm up thoroughly and make sure you are using proper form and technique to prevent injury.

Cool Down

After any workout it’s important to take a few minutes to properly cool down so that your body can recover efficiently. When considering how to cool down after a biceps and triceps workout, the best option is to keep your tempo slow and moderate. Perform the same exercises you worked during your workout, at a lower intensity level. This helps bring your heart rate back down and can help improve flexibility in trained muscle groups.

You can start with light stretches following the FITT principle, or frequency, intensity, time, type:
-Frequency – three times per week
-Intensity – low
-Time – 5–10 minutes of stretching
-Type – active, dynamic stretching

You should also use a foam roller if possible as this will help to prevent post-workout tightness and soreness. Lastly, do not forget about the importance of hydration for muscle health!

Tips for Working Out Biceps and Triceps on the Same Day

Working out both your biceps and triceps on the same day can be beneficial, as it gives you the opportunity to target both muscle groups in the same workout. Performing both exercises on the same day also helps to maximise your muscular gains, as both muscles are being stimulated in the same session. However, there are a few tips you should consider when planning your workout session. Let’s take a look.

Focus on Quality Over Quantity

If you are going to attempt to work out both your biceps and triceps on the same day, it is important to focus on quality over quantity. Although you may want to complete numerous sets and reps, this may do more harm than good. Your arms are small muscle groups that, when subjected to too much stress, don’t have time to heal properly and your progress will be impeded as a result. It is better for you in the long run if you start off with fewer sets of higher quality exercises rather than more sets of lower quality ones.

For example, instead of doing numerous sets of standard bicep curls with basic equipment like dumbbells or a barbell, focus on exercises that target the biceps using proprioceptive neuromuscular facilitation (PNF) techniques and compound movements such as chin ups or pull-ups. Similarly with triceps exercises, use variations such as close grip bench presses or kickbacks which involve an elbow extension rather than multiple repetitions of tricep extensions while relying solely on weight machines or free weights.

By focusing on quality over quantity in your workout routine and targeting smaller muscle groups like the biceps and triceps with advanced techniques such as PNF stretching combined with compound movements that isolate the muscle group being worked out, you can get maximum benefit from minimal effort while reducing any risk of injury along the way.

Prioritize Compound Movements

When working out biceps and triceps on the same day, it is important to prioritize compound movements. Compound exercises target more than one muscle group at once, allowing you to stimulate multiple muscle groups within a shorter period of time. Simple curls and tricep extensions are not as productive as exercises like pull-ups or overhead presses for working out both biceps and triceps.

Start your workout routine off with compound exercises that target your biceps and triceps both, such as barbell/dumbbell curls, weighted/unweighted pull-ups/chin-ups, push presses/push jerks, and bent over rows. Other useful exercises include close grip bench press, dip variations (body weight or assisted dips), front raises (with dumbbells), cable exercises with different angles of pull (frontal horizontal pulls with cable machine) as well as EZ bar/straight bar reverse curls for the elbows in a neutral position.

These exercises will ensure that your muscles are worked from different angles, keeping the workout balanced while giving you great results from fewer reps.

Increase Weight Gradually

When it comes to exercise, it’s always important to increase the weight that you’re lifting gradually. This applies both to working out your biceps and triceps on the same day as well as other muscle groups. When you start a new routine, be sure to increase the weight slowly in order to give your body time to adjust and grow. Furthermore, if you find that it becomes too challenging, step back and lighten the load so that your form remains correct. It’s more important to perform a move correctly than to use too much weight and risk injury or overtraining. As you progress in your routine and increase weights on certain exercises, ensure that it is within manageable limits before pushing yourself further.


In conclusion, when it comes to training biceps and triceps on the same day, both experienced and inexperienced lifters have multiple options. Depending on your goals and the current level of your fitness, it can be beneficial to structure a workout plan that spends time emphasizing either one or both muscle groups. If you decide to target both muscle groups within the same workout session, try breaking up the exercises into “push” and “pull” categories. This approach ensures that all major muscle groups receive adequate stimulation without over-exhaustion.

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