Biceps & Triceps

By Brianna Williams

	Intermediate (2-3 years)
	36 minutes/day
	Tone Body, Build Muscle
	Seated Preacher Bicep Curl Machine, EZ Bar, Flat Bench, Barbell, Preacher Curl Bench, Chair, Bodyweight, Rope Cable Machine, Straight Bar Attachment, Lat Pulldown Cable Machine 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
1.Machine Preacher Curls	4 sets	12 reps	60s
2.EZ-Bar Skullcrusher	4 sets	12 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Barbell Preacher Curl	3 rounds	12 reps	0s
3B.Chair Tricep Dips	3 rounds	12 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Cable Tricep Extension	3 rounds	12 reps	0s
4B.Pulldown Bicep Curl	3 rounds	12 reps	60s

Date Created: 12/24/2018, UTC

Last Updated: 2/13/2020, UTC

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