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Biceps & Tricpes Workout

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This workout focuses on building strength and definition in your arms through a series of targeted dumbbell exercises. The first superset starts with dumbbell seated bicep curls, which target the bicep muscles, followed by dumbbell one-arm triceps extensions. With 4 sets of 20, 15, 12, and 12 reps, the workout is designed to challenge the muscles while allowing for progressive overload. The second superset targets the biceps with dumbbell one-arm concentration curls on a stability ball. This exercise helps isolate the bicep muscles, leading to improved muscle activation and growth. Performing 3 sets of 10 reps with controlled movements will help maximize the effectiveness of this exercise. It's important to maintain proper form throughout each exercise and to gradually increase the weight as you progress. Additionally, incorporating adequate rest periods between sets will support muscle recovery and optimal performance. With consistency and dedication, this arm-focused workout can contribute to noticeable strength gains and muscle definition.

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  • #Exercise / Sets
    1Dumbbell Seated Bicep Curl4 sets • 20, 15, 12 and 12 reps
    Dumbbell Seated Bicep Curl
    2Dumbbell One Arm Triceps Extension (R)4 sets • 20, 15, 12 and 12 reps
    Dumbbell One Arm Triceps Extension (R)
    3Dumbbell One Arm Concetration Curl (on stability ball)3 sets • 10 reps
    Dumbbell One Arm Concetration Curl (on stability ball)
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