Biceps and Triceps





'Be a Legend, Its about being the best version of yourself'

After working on having a strong back, its time to get those arms right. Loose and hanging arms are the biggest turn off not just for men but women too. How about getting the sexiest of arms by working on them for just an hour? Yes you got it right, today's workout is all about biceps and Triceps.

The only key to successful results is patience and determination, be determined towards having a good and healthy body and keep patience to witness every small change in your body. Do not get worried if you gain weight or your weight gets increased as it could be just an increase in the muscle mass and not fat. 


Video tutorials of the exercises from Bodybuilding.com and Youtube.com are mentioned below, kindly refer them before performing any workout. The posture of the body needs to be correct in order to hit the muscle you are training for accurately.


This workout can be performed by both Males and Females. Approximately an hour is required to complete this workout.



BICEPS AND TRICEPS



WARM UP






S. No.
Exercise
Repetitions/Time






1
Cross trainer
5 minutes






2
Close grip pushups
20 repetitions



CICRCUIT 1
Round 1
Round 2
Round 3
S. No.
Exercise
Repetitions/ Time
S. No.
Exercise
Repetitions/ Time
S. No.
Exercise
Repetitions/ Time
1
Rope push down
20 repetitions
1
Rope push down
15 repetitions
1
Rope push down
10 repetitions
2
Barbell curls
20 repetitions
2
Barbell curls
15 repetitions
2
Barbell curls
10 repetitions
3
Double arm extensions
20 repetitions
3
Double arm extensions
15 repetitions
3
Double arm extensions
10 repetitions
4
Rope hammer curls
20 repetitions
4
Rope hammer curls
15 repetitions
4
Rope hammer curls
10 repetitions
5
Battle rope
30 seconds
5
Battle rope
20 seconds
5
Battle rope
15 seconds
CICRCUIT 2
Round 1
Round 2
Round 3
S. No.
Exercise
Repetitions/ Time
S. No.
Exercise
Repetitions/ Time
S. No.
Exercise
Repetitions/ Time
1
Lying barbell tricep extension
20 repetitions
1
Lying barbell tricep extension
15 repetitions
1
Lying barbell tricep extension
10 repetitions
2
Preacher curls
20 repetitions
2
Preacher curls
15 repetitions
2
Preacher curls
10 repetitions
3
Reverse kickback
20 repetitions
3
Reverse kickback
15 repetitions
3
Reverse kickback
10 repetitions
4
Dumbell curls
20 repetitions
4
Dumbell curls
15 repetitions
4
Dumbell curls
10 repetitions
STRETCHING FOR BICEPS AND TRICEPS



TUTORIALS

  1. Close grip pushups
  2. Rope push down
  3. Barbell curls
  4. Double arm extensions
  5. Rope hammer curls
  6. Battle rope
  7. Lying barbell tricep extension
  8. Preacher curls
  9. Reverse kickback
  10. Dumbell curls

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