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