Bi/Tri/Lower Chain

Moderate Duration 45 minutes

Target Areas: Arms

Equipment: Dumbbell

Added By Peggy Rattarree

Exercises

Set 1: 3 rounds

Rotating Curls

45 seconds

Tricep Dips

45 seconds

Single leg dead lifts right

40 seconds

Single leg dead lifts left

40 seconds

Rest

30 seconds

Set 2: 3 rounds

Bicep Curl with hold

45 seconds

Tricep Kickbacks

40 seconds

Transition

10 seconds

Quad on ball series

1 minute

Rest

30 seconds

Set 3: 3 rounds

10-10-10 curls

1 minute

Transition

10 seconds

Tricept side push up right

40 seconds

Tricep Side Push Up Left

40 seconds

Alternating Forward Lunge

1 minute

Rest

30 seconds

Set 4: 3 rounds

Lateral Bicep Curls

40 seconds

Tricep Extensions

1 minute

Transition To Isolated Curls

10 seconds

Isolated Left Curl

40 seconds

Isolated Right Curl

40 seconds

Squats

1 minute

Rest

30 seconds

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Bi N Tri

13 mins 54 secs,

Bi's & Tri's

22 mins 40 secs, Moderate

Tri & Bi

2 mins 6 secs, Moderate

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells