Biceps & Triceps


'No Pain, No Gain
Shut up and Train'

I know the arms are paining, the upper back is sore, the lower back feels heavy but I know these are all just excuses. These pains are the rewards that you have workoed on th right muscles, Its just another way to remind you that you are alive. You have set your targets yourself and here is your guide. Why look for any excuse to take an off just in the beginning of the week. Consistency is what is required when you want to achieve your targets as soon as possible. So get up, lift that ass and keep going.


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 Treadmill 5 minutes
2 Battle rope Round 1 20 second work | 10 second rest
Round 2 20 second work | 10 second rest
Round 3 20 second work | 10 second rest
Round 4 20 second work | 10 second rest
Round 5 20 second work | 10 second rest
CIRCUIT 1
Round 1 Round 2
S. No. Exercise Repetitions/Time S. No. Exercise Repetitions/Time
1 Barbell curl 20 repetitions 1 Barbell curl 15 repetitions
2 Double arm extension 20 repetitions 2 Double arm extension 15 repetitions
3 Plank to pushup 20 repetitions 3 Plank to pushup 15 repetitions
4 Rope hammer curl 20 repetitions 4 Rope hammer curl 15 repetitions
5 Lying barbell extension 20 repetitions 5 Lying barbell extension 15 repetitions
Round 3
S. No. Exercise Repetitions/Time
1 Barbell curl 10 repetitions
2 Double arm extension 10 repetitions
3 Plank to pushup 10 repetitions
4 Rope hammer curl 10 repetitions
5 Lying barbell extension 10 repetitions
CIRCUIT 2
Round 1 Round 2
S. No. Exercise Repetitions/Time S. No. Exercise Repetitions/Time
1 Preacher curl 20 repetitions 1 Preacher curl 15 repetitions
2 Pulley push down 20 repetitions 2 Pulley push down 15 repetitions
3 Bicep concentration 20 repetitions 3 Bicep concentration 15 repetitions
4 Tricep kickback 20 repetitions 4 Tricep kickback 15 repetitions
5 Bench dips 20 repetitions 5 Bench dips 15 repetitions
Round 3
S. No. Exercise Repetitions/Time
1 Preacher curl 10 repetitions
2 Pulley push down 10 repetitions
3 Bicep concentration 10 repetitions
4 Tricep kickback 10 repetitions
5 Bench dips 10 repetitions
STRETCHING FOR BICEPS AND TRICEPS

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