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500 Rep Biceps/Triceps Workout

By Brianna Williams

Experience
Intermediate (2-3 years)
Time
68 minutes/day
Good for
Build Muscle
Equipment
Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine
Statistics
Average Cardio Intensity
10%
Average Exertion
40%
Description

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

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Day 1

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Circuit
Barbell Preacher Curl demonstrationPlay Barbell Preacher Curl demonstration
1A. Barbell Preacher Curl
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Chair Tricep Dips demonstrationPlay Chair Tricep Dips demonstration
1B. Chair Tricep Dips
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Pulldown Bicep Curl demonstrationPlay Pulldown Bicep Curl demonstration
2. Pulldown Bicep Curl
5 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Cable Tricep Kickback demonstrationPlay Cable Tricep Kickback demonstration
3. Cable Tricep Kickback
5 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
4. Alternate Hammer Curl
5 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Decline EZ Bar Triceps Extension demonstrationPlay Decline EZ Bar Triceps Extension demonstration
5. Decline EZ Bar Triceps Extension
5 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Date Created: 1/14/2019, UTC


Last Updated: 4/18/2021, UTC

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