The biceps muscles lie at the front side of your upper arms.
For a biceps and triceps workout to be called excellent, it needs to address two things. First and foremost, your workout must comprise of enough exercises to adequately fatigue these two arm muscles. The other thing you need to address is balance. You must do the same number of exercises for your biceps and triceps to promote balance in your elbow joint. A lack of muscle balance puts you at a higher risk of elbow injury.
A Similar Start and Conclusion
An excellent biceps and triceps workout should have four parts: warmup, biceps training, triceps training and cool-down. You should always start your workouts by warming up your muscles with any light- or moderate-intensity activity, such as jogging, jumping rope and pushups. Your warmup should last no longer than 10 minutes, which should be more than enough to raise your body temperature. As for your cool-down, do a similar activity as your warmup, but at a lesser intensity since the goal is to lower body temperature.
The most effective biceps exercises are those in which you have to bend your elbows, called biceps curls. A variety of curling movements fit the bill, such as standing barbell biceps curls, seated dumbbell biceps curls and incline bench dumbbell curls. During each of these exercises, you grip a weight with your hands palms up and begin with your elbows extended. You then bend your elbows as much as possible while squeezing your biceps. Do the aforementioned three exercises in any order you wish. Mix up the order from workout to workout to keep your training fresh. Perform three sets of 10 to 15 repetitions per exercise.
Since you will be doing three exercises for your biceps, you must also do three exercises for your triceps. These are the muscles at the back of your arms. They work in opposition to your biceps, meaning they extend your elbows, rather than bending them. So, you must perform triceps extension exercises, such as the standing barbell triceps extension, seated dumbbell triceps extension and lying dumbbell triceps extension. During these exercises, you begin with the weights in your hands palms up and with your arms fully straightened. You start the movements by bending your elbows as much as possible to stretch your triceps and then you finish the movements by straightening your elbows to contract your triceps. Perform these three triceps exercises in any order, doing three sets of 10 to 15 reps per exercise.
To make the most progress possible, you need to progressively raise the amount of weight you lift. This is necessary for your muscles to continue growing and getting stronger. Use the heaviest possible weight that lets you perform 10 to 15 reps per exercise. If you feel like you can extend your sets past 15 reps, the weights you are using are too light. Raise the weights by small increments, typically 5 lbs., until your reps drop back down to the prescribed 10 to 15 range.