Biceps and Triceps





'The mind is the most important part of achieving any fitness goal. Mental change always comes before physical change'
 Matt McGorry

For any change, it is important to set your mind to achieve the goal. Prior planning helps in keeping yourself determined and a determined body helps you to get fit quickly. I hope you enjoyed yesterday's workout for the back muscles and are well motivated to work on the biceps and triceps. in old days we used to talk of thin arms, slim waist etc etc but nowadays everyone talks about fit body. A combination of thin yet strong arms is what looks fit. And to work on getting fit arms follow this workout with Quickfit.



BICEPS AND TRICEPS
WARM UP
S. No. Exercise Repetitions/Time
1 Treadmill 5 minutes
2 Downward dog Set 1 10 repetitions
Set 2 10 repetitions
Set 3 10 repetitions
CIRCUIT 1
Round 1 Round 2
S. No. Exercise Repetitions/Time S. No. Exercise Repetitions/Time
1 Barbell bicep curl 20 repetitions 1 Barbell bicep curl 15 repetitions
2 Double arm extension 20 repetitions 2 Double arm extension 15 repetitions
3 Preacher curl 20 repetitions 3 Preacher curl 15 repetitions
4 Reverse grip pushdown 20 repetitions 4 Reverse grip pushdown 15 repetitions
5 Plank to pushup 20 repetitions 5 Plank to pushup 15 repetitions
Round 3
S. No. Exercise Repetitions/Time
1 Barbell bicep curl 10 repetitions
2 Double arm extension 10 repetitions
3 Preacher curl 10 repetitions
4 Reverse grip pushdown 10 repetitions
5 Plank to pushup 10 repetitions
CIRCUIT 2
Round 1 Round 2
S. No. Exercise Repetitions/Time S. No. Exercise Repetitions/Time
1 Dumbbell hammer curl 20 repetitions 1 Dumbbell hammer curl 15 repetitions
2 Lying single arm extension 20 repetitions 2 Lying single arm extension 15 repetitions
3 Dumbbell bicep curl 20 repetitions 3 Dumbbell bicep curl 15 repetitions
4 Reverse kickback 20 repetitions 4 Reverse kickback 15 repetitions
5 Battle rope 20 seconds 5 Battle rope 20 seconds
Round 3
S. No. Exercise Repetitions/Time
1 Dumbbell hammer curl 10 repetitions
2 Lying single arm extension 10 repetitions
3 Dumbbell bicep curl 10 repetitions
4 Reverse kickback 10 repetitions
5 Battle rope 20 seconds
STRETCHING FOR BICEPS AND TRICEPS


TUTORIALS

  1. Downward dog
  2. Barbell bicep curl
  3. Double arm extension
  4. Reverse grip pushdown
  5. Plank to pushup
  6. Dumbbell hammer curl
  7. Lying single arm extension
  8. Dumbbell bicep curl
  9. Reverse kickback
  10. Battle rope





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