Biceps and Triceps Workout: Triple-Threat Arm Assault
What’s up, fellas? Joshua Van here, the dude running Dad Bod 40. Staring at those arms in the mirror and wishing they popped a bit more? Yeah, me too sometimes. That’s where this biceps and triceps workout: triple-threat arm assault comes in it’s my go-to for pumping up the guns without messing up my joints or wasting hours. Perfect for us over-40 crowd who want real results but gotta keep it real with life’s demands.
I’ve tinkered with arm days forever, back from when I could lift heavy no problem, to now where I’m smarter about it. Grabbing the freshest 2026 scoops like trainer insights from Men’s Health and tweaks for guys our age this biceps and triceps workout mixes old favorites with new spins to blast that dad bod and crank arm strength. Over at Dad Bod 40, we cover the whole shebang: fresh exercise ideas, food tips, supp recs, all for staying solid past 40.
Key Takeaways
- Quick Punch: Stuff killer arm work into 30-40 minutes fits right between work calls and dinner chaos.
- Smart for Our Years: Keeps moves easy on elbows and shoulders, skipping the stuff that bites back, like what Bobby Maximus is preaching in 2026.
- Even Hit: Nails biceps, triceps, forearms all round for arms that look full, not lopsided.
- Solid Wins: Jacks strength, fires up your burn, boosts that swagger, and links up with our Dad Bod 40 eats for speedier changes.
- Flex It Your Way: Kicks off easy for rookies, but dials up with heavier stuff or creatine kicks as you go.
Why This Arm Blast Fits Us Over-40 Guys
Hitting 40 changes the game energy slips a tad, joints grumble, downtime stretches out. But hey, we’re not done yet. This biceps and triceps workout: triple-threat arm assault uses bells and cables to cut the stress while cranking muscle fire. Fresh 2026 bits from Men’s Journal and Muscle & Strength push lighter sets with more reps for safe growth, ditching the show-off heavies that invite hurts.
I ditched my barbell fixation after a shoulder twinge kept me out for weeks switched to this arm assault vibe and boom, back stronger. It’s legit ’cause pros back it, and I’ve walked the walk fits our Dad Bod 40 vibe of keeping fit without the drama.
What’s in It: The Upside of Triple-Threat
Jumping on this biceps and triceps workout ain’t just for show; it’s an arm makeover. The “triple-threat” zaps three spots curls for bicep bumps, pushes for triceps shapes, grips for forearm toughness keeping your engine revved post-gym. 2026 Men’s Health echoes show these kinda moves beef bones, drop hurt chances, and spike energy for dad duties like kid-tossing.
For us past 40, it’s huge: beefier arms fix that office slouch, tougher holds for yard chores, and that shirt-filling vibe that turns heads. Mix with our blog’s protein loads shoot for 1.6-2 grams per kilo and BCAAs or whatever, and the dad bod melts quicker than expected. No fluff; just grind paying off.
Play Safe: Warm Before the Storm
Before cranking the triple-threat arm assault, basics first past 40, skip and regret it. Doc chat if elbows bug or pressure’s up. Loosen with circles and light pulls to pump blood, form over flash. Overdid curls once, got tendon junk lame, don’t copy.
The Breakdown: Your Triple-Threat Plan
This biceps and triceps workout: triple-threat arm assault hits 3-4 days weekly, swap with legs or rest to heal. 3 sets each, 10-15 reps, 60-second breaths. Weights that sting at the end but stay sharp. Pulled from 2026 Maximus styles, supersets for flow and swell.
Loosen Up (5 Minutes)
Swing arms easy, stretch dynamic like cross-pulls. Preps elbows, slashes risks big, ACSM’s current line.
Assault Time: The Threats (25-30 Minutes)
Pair bi’s and tri’s for non-stop action three duos to hit every corner.
First Threat: Kneel Single-Arm Curl with Skull Crushers
Kneel, curl one bell slow, elbow in 10 each side. Flip to skulls: lie, drop weights to brow, push up. Peaks biceps, masses triceps sans joint grief.
Second Threat: Hammer Curls with Overhead Extensions
Hammer grip curls beef forearms and that inner arm for thickness. Then overheads bell behind noggin, shove up. Hot in 2026 for even builds.
Third Threat: Drag Curls with Close Pushups
Drag bar up your front for bicep focus, then diamond pushups for tri burn. Ends with body burn for stamina.
Ease Off (5 Minutes)
Wall stretch bi’s, overhead tri’s 30 seconds hold. Recovers you, keeps limber for next.
Amp It: Hacks for Bigger Wins
To boost this biceps and triceps workout, note lifts in a pad hike every few weeks if easy. Water up, protein after, omega-3s from Dad Bod 40 to ease sore. Arms slow? Add wrist twists. Life interrupts kid games stole my sessions but sticking’s key.
FAQs
Good for Arm Noobs Over 40?
Sure, light start, form focus. Swap machines if bells weird, doc okay first.
Days for This Biceps and Triceps Workout?
3-4, rest in between. Toss in heart or abs from our spot.
No Bells? Swaps?
Bands or cables do it same gist. Home push tweaks keep momentum.
Link with Dad Bod 40 Gear?
Yep pair eats for arm pop. Creatine rocks, 2026 says.
See Stuff When?
Pump day one, size 4-6 weeks with food and zzz’s.
References
- Men’s Fitness: “These Are the Best Exercises to Build Huge Arms for Men Over 40, Trainer Says” (2025).
- Muscle and Strength: “8-Week Muscle Building Program for Adults 40+” (2025).
- Men’s Journal: “Trainer Shares Old-School Bicep Workout That Grows Arms Fast for Men Over 40″ (2026).
- YouTube: “5 BEST Exercises To Build Bigger Arms For Men Over 40 | Do These!” (2025).
- Men’s Health: “How to Build Bigger Arms After 40” (Updated 2026).
