When working your biceps and triceps, use the following rule: work from big to small. You want to work the biggest muscle group first, which is the triceps. After this you would work your biceps, and then finish with forearms. You also want to work the big compound-style movements before working the smaller isolation exercises.
Here is a sample workout that uses the big to small rule:
- Close Grip Bench Press – 3 sets x 6-8 reps. This is a big triceps exercise.
- Lying Triceps Extension – 3 sets x 10-12 reps. This is a triceps exercise using a “smaller” isolation-style movement.
- Chin Ups – 3 sets x max reps. This is a compound biceps movement.
- EZ Bar Preacher Curls – 3 sets x 10-12 reps. This is a biceps exercise using a “smaller” isolation-style movement.