Experience
Free personalized workout plan
By Brianna Williams
Experience
Days per week
Time
The intent of this workout is to build the bicep and tricep muscles.
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Source
Equipment
Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, MachineAverage Exertion
Average Cardio Intensity
Workout Type
Experience
Time
Goals
The intent of this workout is to build the bicep and tricep muscles.
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Equipment
Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, MachineAvg Exertion
Workout Type
Avg Cardio Intensity
Source
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Preacher Curl | 5 sets | 10 reps | 60s | |
1B. Chair Tricep Dips![]() | 5 sets | 10 reps | 60s | |
2. Pulldown Bicep Curl | 5 sets | 20 reps | 60s | |
3. Cable Tricep Kickback![]() | 5 sets | 20 reps | 60s | |
4. Alternate Hammer Curl | 5 sets | 20 reps | 60s | |
5. Decline Lying Tricep Extension (skullcrusher)![]() | 5 sets | 20 reps | 60s |
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