To effectively train your biceps, you can't just do a few sets and get tired and call it quits. You need to explode with strength at the end of your arm workouts to stimulate them for growth and recovery. The following 'Biceps Terminator' will be the ultimate ending for your arm training, which won't exceed 4 minutes. There are no fancy movements or large gyms, you just need one dumbbell and a adjustable bench. Make sure the weight isn't too heavy.

Biceps Terminator

20-30 seconds rest interval

Exercise 1: Incline Dumbbell Curl

1 set, 90 seconds (maximum reps)

Lie on an inclined bench, arms hanging towards the body, grasping the dumbbells with palms facing forward. Ensure your head is flat on the bench, shoulders pulled back and down. Don't tense up and crane your neck to look in the mirror. When you're finished, you’ll have plenty of time to admire those arms.

Grip each dumbbell handle firmly and curl the weight up, squeezing your biceps. Bend your elbows and roll the weight up, fully squeezing your biceps, then lower it. Don’t let the weight descend to control it. If you want, you can count, but you don’t want to reach a specific number. The goal of this set is to complete as many reps as possible within 90 seconds; once your time is up, drop the weight and shake out for 20-30 seconds to relieve pain.

Exercise 2: Seated Dumbbell Curl

1 set, 90 seconds (maximum reps)

When you grasp the dumbbell again, use your hand to approach the top of each dumbbell. Placing the focus directly on the handle will emphasize the long head of the triceps. Your forearm will feel this exercise more, but your biceps will benefit more.

Simultaneously curl the dumbbell with a hammer style, repeating as many times as possible. Pay attention to the clock, as this is also a 90-second set. If you fail before your time is up, take a few seconds to recover your mindset before going again. Make sure to control the movement, don’t wobble no matter what. When you finish the hammer curl, drop the weight and shake out for a few seconds to relieve pain, trying to bend your biceps. This will be difficult, but strive for it. After that, you've completed this 'Terminator' exercise and can finally achieve your over-recovery selection.

Triceps Monster Workout

Exercise 1: Barbell Skullcrusher

5 sets, 12, 10, 8, 6, 4 reps

Nothing can demonstrate strength like a classic barbell skullcrusher; but this exercise has a special turning point, you will twist the handle to grip, shifting the focus to your triceps. It's virtually impossible to adjust the barbell angle to the same level as a flat bench, so don’t try to achieve maximum strength in this exercise. If you've never tried this variation before, start with one or two sets to familiarize yourself with the movement. Once you start your formal sets, decrease the reps and increase the weight. Each set rests for 90 seconds.

Exercise 2: Dumbbell Skullcrusher

4 sets, 12, 10, 8, 6 reps

If you only do dumbbell skullcrushers, the decline bench provides a new opportunity. The angle can stretch the triceps more and easily extend to your shoulder joint.

Using a dumbbell, each arm must bear its own load. This helps maintain balance and proportion. If you want to change it, alternate one arm at a time, the other arm remains stretched. Another option is to alternate arms like dumbbell curls. Each set rests for 60 seconds.

Exercise 3: Rope Triceps Stretch

3 sets, 15 reps

Using a rope can keep the triceps in tension throughout the entire range of motion, while minimizing contraction of other muscles. Kneeling helps to limit the recoil and prevent cheating settings from progressing.

You can use any available handle. I find that rope connections work best, as they allow you to partially open your hands at the bottom of the machine, slightly increasing your range of motion. Rotate your wrists and stretch through your elbows at the bottom to achieve greater contraction.

Form is important, over the long term, your physique and strength will benefit more. Reduce rest time between two sets, and select a challenging weight before the third set.