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If you have biceps and triceps on the docket, you've come to the right place. This workout is not for the faint of heart, and your guns had better have some pump action in order to handle the assault.

Your ambition to be the proud owner of some seriously big arms is about to become a reality—using trisets. For those new to the iron game, you perform trisets by doing three exercises in a row without rest. If done properly, trisets are a great way to increase intensity, save time, and pump the muscle with as much blood as possible. Keep it up, and you'll leave the gym knowing your hard work will eventually lead to permanent gains.

Each of the trisets in this program involves a barbell exercise, a dumbbell exercise, and a cable exercise. You'll utilize each piece of equipment to stress your muscles in particular ways. You'll use the barbell in order lift as much weight as possible, the dumbbells to force your arms to work individually, and the cables to isolate the targeted muscle and force you to work with a fixed motion.

You can do all three exercises in each triset in close proximity. That way, you'll have less rest while you transition from one movement to the next. You'll do an entire biceps triset, rest 90 seconds, and then move to the triceps triset. You'll alternate between these two trisets 2-3 times.

This workout will take you no longer than 25 minutes, but you will feel it long after you finish the last rep. So, sip your pre-workout of choice, warm up, and mentally prepare yourself for the insane pump you're about to experience.

Biceps