By: Richard Choueiri

New Year's Resolution 2009 Edition: Mass-Building - Biceps & Triceps

The 2009 edition of the New Year's Resolution: Mass-Building Series has arrived! In this newly updated and improved edition, additional anatomy and physiology is revealed at the basic level, with the inclusion of the many different joints. Also, many new exercises are introduced, and every workout is expanded.

Of course, all of the fundamental information from the first series is still present, with some of it revised and updated. This will ensure that you continue the great progress that you've made since last year's mass-building New Year's resolution.

MASS BUILDING SERIES

New Year's Resolution: Mass Building Is your New Year's resolution aimed towards gaining overall mass? Learn and use the most effective methods by utilizing these anatomy descriptions, exercises, and workout plans! [ Click here to learn more. ]

For the newcomers, this is your chance to learn all of the vital information to building muscle mass and truly achieving your newly set mass-building resolutions.

Today's focus is on the biceps muscles, which consist of a short head and a long head, the brachialis muscle, and the triceps muscles, which consist of a long head, lateral head, and medial head.

Basic Biceps, Brachialis, And Triceps Anatomy And Physiology

Let's first look at the basic anatomy and physiology of the biceps, brachialis, and triceps, so you know the different parts of the muscle groups, the main joints, and the movements produced.

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Author Richard Choueiri, Knows If You Want To
Work A Muscle Properly You Must Understand It First.

Main Biceps Muscles:

Biceps Short Head
• Origin: coracoid process of the scapula.
• Insertion: radial tuberosity.
• Action: flexion of the elbow and supination of the forearm.

Biceps Long Head

• Origin: tubercle above the glenoid cavity.
• Insertion: radial tuberosity.
• Action: flexion of the elbow and supination of the forearm.

Brachialis Muscle:

Brachialis
• Origin: anterior humerus.
• Insertion: ulnar tuberosity and coracoid process of the ulna.
• Action: flexion of the elbow.

Triceps Muscles:

Triceps Long Head
• Origin: inferior edge of the glenoid cavity of the scapula.
• Insertion: olecranon process of the ulna.
• Action: extension of the elbow.

Triceps Lateral Head

• Origin: posterior humerus.
• Insertion: olecranon process of the ulna.
• Action: extension of the elbow.

Triceps Medial Head

• Origin: posterior humerus.
• Insertion: olecranon process of the ulna.
• Action: extension of the elbow.

Elbow Joint

The elbow joint allows for movement in only one direction.
• Type of joint: hinge joint.
• Movement: flexion and extension of the humerus.

Mass-Building Exercises

Now that you know the basic anatomy and physiology of the biceps, brachialis, and triceps, it's time for you to learn about their mass-building exercises.

Standing Cable One-Arm Curl (Warm-Up Exercise)

The standing cable one-arm curl is an isolation movement used as a warm-up exercise for the biceps.

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Standing Cable One-Arm Curl.

Lying High Cable Curl (Warm-Up Exercise)

The lying high cable curl is an isolation movement used as a warm-up exercise for the biceps.

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Lying High Cable Curl.

EZ-Bar Curl

The EZ-bar curl is an isolation movement used to build mass in the biceps.

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EZ-Bar Curl.

Dumbbell Curl

The dumbbell curl is an isolation movement used to build mass and quality in the biceps.

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Dumbbell Curl.

Preacher Dumbbell Curl

The preacher dumbbell curl is an isolation movement used to build mass and quality in the biceps.

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Preacher Dumbbell Curl.

Preacher Machine Curl

The preacher machine curl is an isolation movement used to build mass and quality in the biceps.

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Preacher Machine Curl.

Preacher Cable Curl

The preacher cable curl is an isolation movement used to build mass and quality in the biceps.

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Preacher Cable Curl.

Dumbbell Concentration Curl

The dumbbell concentration curl is an isolation movement used to build mass and quality in the biceps.

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Dumbbell Concentration Curl.

Dumbbell Cross Body Curl

The dumbbell cross body curl is an isolation movement used to build the brachialis muscle.

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Dumbbell Cross Body Curl.

Standing Cable One-Arm Triceps Extension (Warm-Up Exercise)

The standing cable one-arm triceps extension is an isolation movement used as a warm-up exercise for the triceps.

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Standing Cable One-Arm Triceps Extension.

Lying Cable Triceps Extension (Warm-Up Exercise)

The lying cable triceps extension is an isolation movement used as a warm-up exercise for the triceps.

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Lying Cable Triceps Extension.

Triceps Rope Pushdown

The triceps rope pulldown is an isolation movement used to build the triceps muscles, especially the lateral head.

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Triceps Rope Pushdown.

Triceps Bar Pushdown

The triceps bar pushdown is an isolation movement used to build the triceps muscles.

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Triceps Bar Pushdown.

Triceps Bar Reverse Pushdown

The triceps bar reverse pushdown is an isolation movement used to build the triceps muscles.

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Triceps Bar Reverse Pushdown.

Seated EZ-Bar Triceps Extension

The seated EZ-bar triceps extension is an isolation movement used to build mass and quality in the triceps, especially the long head.

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Seated EZ-Bar Triceps Extension.

Seated Dumbbell Triceps Extension

The seated dumbbell triceps extension is an isolation movement used to build mass and quality in the triceps, especially the long head.

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Seated Dumbbell Triceps Extension.

Lying EZ-Bar Triceps Extension

The lying EZ-bar triceps extension is an isolation movement used to build mass in the triceps.

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Lying EZ-Bar Triceps Extension.

Incline Cable Triceps Extension

The incline cable triceps extension is an isolation movement used to build mass in the triceps.

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Incline Cable Triceps Extension.

Mass-Building Sets and Rep Ranges

Next up for you to learn is the amount of sets and rep ranges that will allow you to build maximal muscle mass in the biceps, brachialis, and triceps.

Isolation Exercises:

All isolation exercises in the workout plan also require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 12, 10, and 8 reps with moderate to heavy weights for mass building purposes. There is an exception to this for the warm-up exercises, which consist of 3 sets of 15 reps.

Mass-Building Workout Plan

Finally, the moment you've been waiting for! The mass building workout plan consists of 4 weeks of differing workouts, with only one biceps and triceps workout each week. After the fourth week is completed, the workout cycle needs to be repeated.

Week 1:

Biceps Warm-Up:
• Standing Cable One-Arm Curl - 3 sets of 25, 20, 15 reps

Biceps & Brachialis:

• Dumbbell Curl - 4 sets of 15, 12, 10, 8 reps
• Cable Preacher Curl - 4 sets of 15, 12, 10, 8 reps
• Dumbbell Cross Body Curl - 4 sets of 15, 12, 10, 8 reps

Triceps Warm-Up:

• Standing Cable One-Arm Triceps Extension - 3 sets of 25, 20, 15 reps

Triceps:

• Triceps Rope Pushdown - 4 sets of 15, 12, 10, 8 reps
• Lying EZ-Bar Triceps Extension - 4 sets of 15, 12, 10, 8 reps
• Incline Cable Triceps Extension - 4 sets of 15, 12, 10, 8 reps

Click Here For A Printable Log Of New Year's Mass Building: Biceps & Triceps - Week 1.

Week 2:

Biceps Warm-Up:
• Lying High Cable Curl - 3 sets of 25, 20, 15 reps

Biceps & Brachialis:

• EZ-Bar Curl - 4 sets of 15, 12, 10, 8 reps
• Dumbbell Preacher Curl - 4 sets of 15, 12, 10, 8 reps
• Dumbbell Cross Body Curl - 4 sets of 15, 12, 10, 8 reps

Triceps Warm-Up:

• Lying Cable Triceps Extension - 3 sets of 25, 20, 15 reps

Triceps:

• Triceps Bar Pushdown - 4 sets of 15, 12, 10, 8 reps
• Seated EZ-Bar Triceps Extension - 4 sets of 15, 12, 10, 8 reps
• Lying Dumbbell Triceps Extension - 4 sets of 15, 12, 10, 8 reps

Click Here For A Printable Log Of New Year's Mass Building: Biceps & Triceps - Week 2.

Week 3:

Biceps Warm-Up:
• Standing Cable One-Arm Curl - 3 sets of 25, 20, 15 reps

Biceps & Brachialis:

• Dumbbell Curl - 4 sets of 15, 12, 10, 8 reps
• Machine Preacher Curl - 4 sets of 15, 12, 10, 8 reps
• Dumbbell Cross Body Curl - 4 sets of 15, 12, 10, 8 reps

Triceps Warm-Up:

• Standing Cable One-Arm Triceps Extension - 3 sets of 25, 20, 15 reps

Triceps:

• Triceps Bar Reverse Pushdown - 4 sets of 15, 12, 10, 8 reps
• Seated Dumbbell Triceps Extension - 4 sets of 15, 12, 10, 8 reps
• Lying EZ-Bar Triceps Extension - 4 sets of 15, 12, 10, 8 reps

Click Here For A Printable Log Of New Year's Mass Building: Biceps & Triceps - Week 3.

Week 4:

Biceps Warm-Up:
• Lying High Cable Curl - 3 sets of 25, 20, 15 reps

Biceps & Brachialis:

• EZ-Bar Curl - 4 sets of 15, 12, 10, 8 reps
• Dumbbell Preacher Curl - 4 sets of 15, 12, 10, 8 reps
• Dumbbell Cross Body Curl - 4 sets of 15, 12, 10, 8 reps

Triceps Warm-Up:

• Lying Cable Triceps Extension - 3 sets of 25, 20, 15 reps

Triceps:

• Triceps Bar Pushdown - 4 sets of 15, 12, 10, 8 reps
• Seated EZ-Bar Triceps Extension - 4 sets of 15, 12, 10, 8 reps
• Lying Dumbbell Triceps Extension - 4 sets of 15, 12, 10, 8 reps

Click Here For A Printable Log Of New Year's Mass Building: Biceps & Triceps - Week 4.

Conclusion

With all of this information, you should be well on your way to achieving your mass building New Year's resolution. All you need to do now is apply this knowledge and follow the workouts. You will be in for a surprise once you start packing on the muscle mass! Check back soon for part 5 of this series!

References:

1. Anatomy And Exercises Main Page!
2. Illustrated Essentials of Musculoskeletal Anatomy by Kay W. Sieg, Sandra P. Adams

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