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Description

Bicep and tricep day


Exercises

Set 1: 1 round
Treadmill Running
Effort: Light
Treadmill Running
5 minutes
Push-Ups
Push-Ups
45 seconds
Bicep Curls
Weights: Light
Bicep Curls
1 minute

Set 2: 4 rounds
Hammer Curls
Weights: Heavy
Hammer Curls
12 reps

Set 3: 4 rounds
Tricep Extensions
Weights: Heavy
Tricep Extensions
12 reps

Set 4: 4 rounds
Seated Bicep Curls
Weights: Heavy
Seated Bicep Curls
12 reps

Set 5: 4 rounds
Tricep Kickbacks
Weights: Heavy
Tricep Kickbacks
12 reps

Set 6: 4 rounds
Weights: Heavy
Alternating Incline Dumbbell Curl
12 reps

Set 7: 4 rounds
Weights: Heavy
Cable Tricep Push Down
12 reps

Set 8: 4 rounds
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
12 reps

Set 9: 4 rounds
Tricep Push-Ups
Tricep Push-Ups
1 minute

Set 10: 1 round
Tricep Stretches
Tricep Stretches
1 minute
Bicep Stretches
Bicep Stretches
1 minute


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