Biceps and Triceps Workout
Biceps Exercises
How to: Stand with a barbell in your hands, palms facing forward. Curl the barbell up towards your shoulders, then lower it back down.
Sets/Reps: 3 sets of 10-12 reps.
How to: Stand with a dumbbell in each hand, palms facing your body. Curl the dumbbells up, keeping your elbows close to your sides.
Sets/Reps: 3 sets of 10-12 reps.
How to: Sit on a bench, rest your elbow on your knee, and curl a dumbbell towards your shoulder.
Sets/Reps: 3 sets of 10-12 reps per arm.
How to: Stand facing a cable machine with the handle set low. Curl the handle towards your shoulder.
Sets/Reps: 3 sets of 10-12 reps.
Triceps Exercises
How to: Use parallel bars or a bench. Lower your body by bending your elbows, then push back up.
Sets/Reps: 3 sets of 8-10 reps.
How to: Lie on a bench holding a barbell or dumbbells above your chest. Lower the weights towards your forehead, then extend back up.
Sets/Reps: 3 sets of 10-12 reps.
How to: Use a cable machine with a rope attachment. Push the rope down while keeping your elbows close to your body.
Sets/Reps: 3 sets of 10-12 reps.
How to: Stand or sit, holding a dumbbell with both hands above your head. Lower the dumbbell behind your head, then lift it back up.
Sets/Reps: 3 sets of 10-12 reps.
Warm-Up: Always start with a warm-up to prevent injuries.
Form: Focus on maintaining proper form to maximize results.
Rest: Allow adequate rest between sets.
