Biceps and Triceps

Biceps and Triceps - You can workout these muscles twice a week. We will also alternate exercises between the two throughout the workout. It's best to workout the opposite muscle for fastest strength gain and to even your body out.

The weights will stay the same unless it's the last set of 5. You can add weight and max out on the reps till you hit 10 reps for an indication of increasing the starting weight for the next time.

Bicep Bar Curls

3 Sets of 10 Reps



Dips

5 Sets of 20 Reps.

If you are unable to do this then work your way up with lower reps, but do 5 Sets.




If you need help, then you can have someone spot you.


Bicep Dumbbell Curls sitting

5 Sets of 10, 8, 8, 6, 4 Reps.




Cable press downs

5 Sets of 10, 8, 8, 6, 4 Reps.






Bicep Dumbbell Curls using preacher bench

5 Sets of 10, 8, 8, 6, 4 Reps.





French Press

5 Sets of 10, 8, 8, 6, 4 Reps.






Dumbbell Tricep Extension on flat bench - You can replace the French Press with this exercise.

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