500 Rep Biceps/Triceps Workout

By Brianna Williams

	Intermediate (2-3 years)
	61 minutes/day
	Build Muscle
	Barbell, Preacher Curl Bench, Chair, Bodyweight, Lat Pulldown Cable Machine, Straight Bar Attachment, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, 2 x Dumbbell, EZ Bar, Decline Bench Show More

Average Exertion

Average Cardio Intensity

The intent of this workout is to build the bicep and tricep muscles.

Description

Day 1

Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 60s between rounds
1A.Barbell Preacher Curl	5 rounds	10 reps	0s
1B.Chair Tricep Dips	5 rounds	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 EZ Bar Triceps Extension	5 sets	20 reps	60s

Date Created: 1/14/2019, UTC

Last Updated: 10/29/2021, UTC

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