Free personalized workout plan

Biceps & Triceps

By Brianna Williams

Experience

Beginner (1-2 years)

Days per week

1 day

Time

49 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Tone Body (Female | Male)
Description

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

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Equipment

Barbell, Bodyweight, Cable, EZ Bar, Machine

Average Exertion

40%

Average Cardio Intensity

10%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

49 minutes

Genders

Female, Male

Days per week

1 day

Goals

Build Muscle (Female | Male)
Tone Body (Female | Male)
Description

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

Show More

Equipment

Barbell, Bodyweight, Cable, EZ Bar, Machine

Avg Exertion

40%

Workout Type

Muscle Focus

Avg Cardio Intensity

10%

Week 1



ExerciseSetsRepsRestNotes
1. Machine Preacher Curls4 sets12 reps60s
2. EZ-Bar Skullcrusher4 sets12 reps60s
3A. Barbell Preacher Curl3 sets12 reps60s
3B. Chair Tricep Dips3 sets12 reps60s
4A. Cable Tricep Extension3 sets12 reps60s
4B. Pulldown Bicep Curl3 sets12 reps60s
Date Created: 12/24/18, 6:10 PM

Last Updated: 2/13/20, 7:17 PM

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