BICEPS & TRICEPS WORKOUT FOR BIGGER ARMS
By Obi Vincent
 | Intermediate (2-3 years) |
 | 66 minutes/day |
 | Build Muscle, Gain Strength, Bodybuilding |
 | Other, Handle Resistance Bands, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Tricep Rope Attachment, EZ Bar, 2 x Dumbbell, Incline Bench, 1 x Dumbbell, Preacher Curl Bench, Bodyweight Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Media
▶Day 1
| Exercise | Sets | Reps | Rest | |
| 1.Ski Rower | 1 set | 500 meters | 60s | |
| 2.Resistance Band Bicep Curl See Exercise Notes | 1 set | 20 reps | 60s | |
| 3.Single Arm Tricep Overhead Extension with Band See Exercise Notes | 1 set | 20 reps | 60s | |
Circuit #4 - 2 rounds Rest 60s between rounds | ||||
| 4A.Cable Biceps Curl See Exercise Notes | 2 rounds | 10 reps | 0s | |
| 4B.Triceps Overhead Extension with Rope See Exercise Notes | 2 rounds | 10 reps | 60s | |
Circuit #5 - 3 rounds Rest 60s between rounds | ||||
| 5A.EZ-Bar Curl See Exercise Notes | 3 rounds | 10 reps | 0s | |
| 5B.Dumbbell Incline Triceps Extension See Exercise Notes | 3 rounds | 10 reps | 60s | |
Circuit #6 - 3 rounds Rest 60s between rounds | ||||
| 6A.One-Arm Dumbbell Preacher Curl See Exercise Notes | 3 rounds | 5 reps | 0s | |
| 6B.Plank Tricep Extension | 3 rounds | 8-10 reps | 60s | |
Circuit #7 - 3 rounds Rest 60s between rounds | ||||
| 7A.Incline Dumbbell Zottoman Curl | 3 rounds | 8-10 reps | 0s | |
| 7B.Hammer Grip Incline DB Bench Press | 3 rounds | 8-10 reps | 60s | |
| 8.Single Arm Cable Tricep Kickback See Exercise Notes | 3 sets | 8 reps | 60s | |
Date Created: 3/11/2021, UTC
Last Updated: 3/11/2021, UTC
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