Bicep & Tricep Building Workout! 07-14-2013, 01:30 PM
#1
This workout will help get both arms allot bigger & stronger.
1st Set-
Plank Triceps Extension (5-10 Reps)
Get into push-up Position. Bend your elbows 90 Degrees so your forearms are flat on the floor. Keeping your core tight and body straight, extend your elbows to raise your body. lower to the floor with control
Dumbbell Overhead Triceps Extension (10-15 Reps Each side)
Hold a dumbbell overhead. bend your elbow, lowering the weight behind your head, and then extending it.
Bench Dip (15-20 Reps)
Place your palms on a bench, step or rock behind you and extend your legs in front of you. your body should be bent nearly 90 degrees, Torso suspended. Bend your elbows, lowering your body until your upper arms are parallel to the floor.
Complete this set without rest. Once completed rest for 60 Seconds and then repeat twice more.
After That complete the set two with the same break time.
Set 2
Close-grip Chin-up (5-10 Reps)
Grasp a chin-up bar or other sturdy overhead object with palms facing you & hands just a few centimeters apart. allow your body to hang. Pull yourself up until your chin is over the bar.
One-arm Barbell curl (10-15 Reps)
Hold a Barbell or other long bar in the center with one hand and pin your elbow to your ribs. Squeeze the bar tight and curl it. if the bar starts to dip to one side, squeeze harder to balance it.
Concentration Curl (15-20 Reps Each Side)
Hold a dumbbell with one hand and sit on a bench or box. brace the back of your arm against the inside of your thigh and curl. your leg is used to make the movement strict. don't move your arm away from your leg.
1st Set-
Plank Triceps Extension (5-10 Reps)
Get into push-up Position. Bend your elbows 90 Degrees so your forearms are flat on the floor. Keeping your core tight and body straight, extend your elbows to raise your body. lower to the floor with control
Dumbbell Overhead Triceps Extension (10-15 Reps Each side)
Hold a dumbbell overhead. bend your elbow, lowering the weight behind your head, and then extending it.
Bench Dip (15-20 Reps)
Place your palms on a bench, step or rock behind you and extend your legs in front of you. your body should be bent nearly 90 degrees, Torso suspended. Bend your elbows, lowering your body until your upper arms are parallel to the floor.
Complete this set without rest. Once completed rest for 60 Seconds and then repeat twice more.
After That complete the set two with the same break time.
Set 2
Close-grip Chin-up (5-10 Reps)
Grasp a chin-up bar or other sturdy overhead object with palms facing you & hands just a few centimeters apart. allow your body to hang. Pull yourself up until your chin is over the bar.
One-arm Barbell curl (10-15 Reps)
Hold a Barbell or other long bar in the center with one hand and pin your elbow to your ribs. Squeeze the bar tight and curl it. if the bar starts to dip to one side, squeeze harder to balance it.
Concentration Curl (15-20 Reps Each Side)
Hold a dumbbell with one hand and sit on a bench or box. brace the back of your arm against the inside of your thigh and curl. your leg is used to make the movement strict. don't move your arm away from your leg.
$
![[+]](https://sinister.ly/images/modern/collapse_collapsed.png)
