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500 Rep Biceps/Triceps Workout
By Brianna Williams
Intermediate (2-3 years)
Days per week
Time
Description
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
Build Muscle (Male)
Description
The intent of this workout is to build the bicep and tricep muscles.
Show More
Equipment
Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, MachineAvg Exertion
Workout Type
Avg Cardio Intensity
Source
Week 1
Day 1
Scroll to top| 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 |
Date Created: 1/14/19, 3:21 PM
Last Updated: 2/13/20, 7:04 PM
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