Type:
Single Muscle Group
Level:
Beginner
Days per week:
1 day
Sex:
Male & Female
This arm pumping workout uses a combination of trisets and unique exercise variations to target both biceps and triceps in a single session.
Day 1
Biceps and Triceps Workout
Barbell curl
#Triset1: Sets: 4-5 Reps: 8
Barbell curl
#Triset1: Sets: 4-5 Reps: 28
Bench dips
#Triset1: Sets: 4-5 Reps: 20-30
Lying close-grip barbell triceps extension behind the head
#Triset2: Sets: 1 Reps: 15
Lying close-grip barbell triceps extension behind the head
#Triset2: Sets: 1 Reps: 15
Lying close-grip barbell triceps extension behind the head
#Triset2: Sets: 1 Reps: 15
Incline dumbbell curl
Sets: Sets: 4-5 Reps: 10
Cable hammer curls - rope attachment
#Triset3: Sets: 4-5 Reps: 10
Palms-up barbell wrist curl over a bench
#Triset3: Sets: 4-5 Reps: 20
Alternate hammer curl
#Triset3: Sets: 4-5 Reps: 12