Bicep/Tricep

Intense Duration 52 minutes

Target Areas: Arms

Equipment: Dumbbell, Bench, Strength Machine

Added By Steve Jasnosz

Exercises

Set 1: 1 round

Alternating Bicep Curls

50 reps

Lying Dumbbell Tricep Extensions

50 reps

Rest

1 minute

Alternating Bicep Curls

40 reps

Lying Dumbbell Tricep Extensions

40 reps

Rest

1 minute

Alternating Bicep Curls

30 reps

Lying Dumbbell Tricep Extensions

30 reps

Rest

1 minute

Alternating Bicep Curls

20 reps

Lying Dumbbell Tricep Extensions

20 reps

Rest

1 minute

Alternating Bicep Curls

10 reps

Lying Dumbbell Tricep Extensions

10 reps

Rest

1 minute

Alternating Bicep Curls

10 reps

Lying Dumbbell Tricep Extensions

10 reps

Rest

1 minute

Alternating Bicep Curls

20 reps

Lying Dumbbell Tricep Extensions

20 reps

Rest

1 minute

Alternating Bicep Curls

30 reps

Lying Dumbbell Tricep Extensions

30 reps

Rest

1 minute

Alternating Bicep Curls

40 reps

Lying Dumbbell Tricep Extensions

40 reps

Rest

1 minute

Alternating Bicep Curls

50 reps

Lying Dumbbell Tricep Extensions

50 reps

Rest

2 minutes

Set 2: 1 round

Machine BICEP CURL

50 reps

Rope Tricep Push Down

50 reps

Rest

1 minute

Machine BICEP CURL

40 reps

Rope Tricep Push Down

40 reps

Rest

1 minute

Machine BICEP CURL

30 reps

Rope Tricep Push Down

30 reps

Rest

1 minute

Machine BICEP CURL

20 reps

Rope Tricep Push Down

20 reps

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Top Choice for this Workout

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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