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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