Fri. Nov 15th, 2019

BICEPS & TRICEPS (45min-1 hrs Workout)

Biceps

• Close-grip-barbell-bicep(4 sets of 15,12,10,8 Reps)

 (Increase weight in each set)

close-grip-barbell-bicep

• Doumbbell Curls(3 sets of 15,12,10 Reps)

 (Increase weight in each set)

• Concentration(3 sets of 15,15,12 reps)

 (Increase weight in each set)

concentration

Triceps

•Cable Triceps extensions(3 sets of 15,15,12 reps)

 (Increase weight in each set)

how to do Cable Triceps extensions

•Single Hand Doumbbell(3 sets of 15,12,10 reps)

 (Increase weight in each set)

•Scull Crusher(3 SETS OF 15,12,10 Reps)

 (Increase weight in each set)

SKULL CRUSHER

•Diamond Pushups (Till faliure)

TRICEPS DIPS

I)- Take 30-45 seconds rest in between every sets.

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