Complete Triceps and Biceps Workout for Bigger, Stronger Arms
Hey everyone, it’s Joshua Van, the founder and main voice behind Dad Bod 40 the spot where we dish out real-deal advice on staying fit, eating right, and grabbing those supplements that actually help for men over 40. If you’re after a complete triceps and biceps workout for bigger, stronger arms, buddy, you’re in the right place. I’ve chased down my own bigger arms and stronger arms after crossing that 40 line, when suddenly every pull-up feels like a negotiation with gravity. This ain’t your average gym bro spiel; it’s stuff I’ve tested on myself and shared with guys just like us, battling the clock while trying to look sharp.
Life throws curveballs jobs, family, that extra tire around the middle but squeezing in some focused arm time? It can flip the script, making you feel unstoppable. I’ll lay out the moves, the why, and the little hacks that keep your elbows happy and your progress rolling, all backed by what I’ve picked up from the freshest fitness chatter out there.
Key Takeaways
- Ease Into It: For men over 40, dial back the ego lifts go for smooth, steady reps to build stronger arms without the next-day regrets.
- Balance the Load: Your complete triceps and biceps workout needs equal hits on both; those triceps pack most of the punch for arm size, so treat right.
- Eat to Grow: Team this workout with solid protein hits and a dash of creatine to speed up fixes and stack on muscle.
- Keep Showing Up: Slot in 2-3 goes a week, with breathers stick around for 8-12 weeks, and watch those bigger arms emerge.
- Mix It Up: Pulling from 2026 vibes, toss in bands or body stuff to shake things off and dodge dings.
Why Chase Arms Past 40?
Come on, hitting 40 isn’t a signal to quit; it’s time to get crafty. Hormones slack off, bounces back take longer, but beefing up arms? It jazzes your energy, straightens your stance, and handles the daily grind like heaving luggage or playing rough with the little ones. Beefy biceps and triceps cut down on aches and, let’s be real, make you strut a bit taller in that tee.
From wrangling stories at Dad Bod 40, I’ve seen fellas who ditch arms wind up uneven shaky presses or wimpy hauls messing with everything. But word from the trenches, like Men’s Health pieces, points to mixing gritty lifts with lighter pumps as the sweet spot for us, growing without grinding down.
Muscle Basics in a Nutshell
Smart to know your targets before swinging away.
Biceps Rundown
The biceps that flex we all sneak in the bathroom split into two: the outer long bit and inner short one. They crank your elbow bend and wrist twist, think opening jars or whatever. Shortchange and grabs feel feeble. Vary your attacks to cover both for solid bigger arms.
Triceps Scoop
Triceps dominate with their trio of heads (long, outer, inner), kicking your arm straight on shoves. They’re the size kings snub arms look puny. For men over 40, pumping these also locks in shoulders, trimming tweak risks.
The Solid Arm Plan
This complete triceps and biceps workout squeezes into 45-60 minutes, couple-three times weekly. Snag weights, cables, bands home or gym, no fuss. Pick sensible loads; sloppy swings ain’t worth it. Pause 60-90 seconds per set, 3-4 rounds unless I flag different.
Prime the Pump
I’ve skipped this before and paid don’t. Kick with 5-10 minutes light hustle, say walking brisk or easy rows, then circle arms, tug bands light, stretch loose. Cap with one or two feather sets of your starter to wake things up.
Kick Off with Biceps
Front-load biceps to wear down for max bang.
Switch-Up Dumbbell Curls
Stand steady, weights hanging. Hoist one, elbow pinned flip hand so pinky points shoulder-way at peak. Drop easy. 8-12 a side. Dig it for being kind and carving that hump sans cheats.
Chin-Ups (Ease If Needed)
Under grip bar, yank till chin tops. Ease down. Rough? Band aid or machine help. 5-10. Pulls back in, but lock on biceps fire for stronger arms.
Hammer Curls
Weights palms facing, lift no spin. 10-12. Bulks the forearm tie-in, thickening your bigger arms.
Slope Curls
Bench tilted, arms loose. Lift with uppers stuck. 8-10. Stretches the outer biceps for fuller curves.
Shift to Triceps
Now unload on triceps they’re heftier, earn the focus.
Down Pushes, Cable or Band
Rig high, shove to lock, elbows hugged. Bottom squeeze. 10-12. Bands win per 2026 nods; gentler on joints for men over 40.
Tight Pushups
Hands snug, dip deep, thrust up. 10-15. Gear-free triceps roast home hero.
Back Kicks
Hinge over, elbow 90, extend rear. 8-12 each. Straight isolate; light or shoulders gripe.
Top Extensions
Load overhead both mitts, sink behind skull, drive up. 8-10. Tags the long head for that sweep in stronger arms.
Grub and Boosts to Power Through
Arms don’t swell on wishes. Men over 40, chase protein heavy 1.6-2.2 grams per your weight kilo from meats, eggs, greens. Post-sweat carbs recharge; fats balance the brew.
Boost-wise, creatine daily (5g) is my staple for quicker mends, fresh 2026 backs it. Shakes or branch chains pitch in, but plates first. Guzzle water thirsty guns stall.
Bounce Back: Key for the Long Haul
Especially now, recovery’s gold. Snag deep sleep 7-9, roll tight spots, slip in yoga flows. Joints grumble? Cool ease off body knows best.
My trick: omega pills slashed my aches, freeing fiercer sessions. Track tape on arms; nudge loads up slow for stronger arms.
FAQs
How frequent for this routine?
2-3 weekly, day gaps. Men over 40 recover pokey, skip the overkill.
New guys for bigger arms?
Sure thing, lighten and form-focus. Trim reps at start.
Achy joints?
Band swaps or doc chat. Comfy wins for lasting stronger arms.
Gains timeline?
8-12 weeks steady workout, chow, chill. Measure monthly.
No-Gym Tweaks?
Easy bands push, chair dips triceps, bottle curls biceps.
References
- Men’s Health: “Arms After 40 Tips” (2024 tweak).
- Men’s Health: “30 Killer Arm Drills” (2025).
- Men’s Health: “Kickbacks for Vets” (2022, 2026 refresh).
- Healthline: Arm ABCs and older workouts (2025).
- Mayo Clinic: 40+ fitness pointers (2026).
There ya go the straight goods on bigger, stronger arms. Jump in, hang tough, and chime in on Dad Bod 40 comments if it sparks ya. We’re all dodging dad flab let’s smash it side by side!
