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Biceps & Triceps Gym Workout

Gym | Single Workout | Beginner: 6 exercises

This biceps and triceps workout is designed to help you build strength and definition in your arms. It consists of six exercises performed in four sets of 20, 15, 12, and 12 reps. The workout begins with EZ-Barbell Standing Wide Grip Biceps Curls to target the biceps, followed by Dumbbell Close Grip Press to engage the triceps. These two exercises are performed as a superset to maximize arm muscle activation and efficiency.

Next, the focus shifts back to the biceps with Dumbbell Alternate Biceps Curl, and then transitions to the triceps with Dumbbell One Arm Kickback. These exercises are also performed as a superset to ensure balanced muscle development in the arms. Finally, the workout concludes with Dumbbell Cross Body Hammer Curl and Cable One Arm Side Triceps Pushdown, providing a comprehensive and targeted approach to arm training.

Remember to maintain proper form throughout each exercise, and to adjust the weight to ensure you can complete all reps with good technique. Additionally, it's important to support your training with a balanced nutrition plan to fuel your workouts and aid in muscle recovery and growth.

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  • #Exercise / Sets
    1EZ-Barbell Standing Wide Grip Biceps Curl4 sets • 20, 15, 12 and 12 reps
    EZ-Barbell Standing Wide Grip Biceps Curl
    2Dumbbell Close Grip Press4 sets • 20, 15, 12 and 12 reps
    Dumbbell Close Grip Press
    3Dumbbell Alternate Biceps Curl4 sets • 20, 15, 12 and 12 reps
    Dumbbell Alternate Biceps Curl
    4Dumbbell One Arm Kickback4 sets • 20, 15, 12 and 12 reps
    Dumbbell One Arm Kickback
    5Dumbbell Cross Body Hammer Curl (Version 2)4 sets • 20, 15, 12 and 12 reps
    Dumbbell Cross Body Hammer Curl (Version 2)
    6Cable One Arm Side Triceps Pushdown4 sets • 20, 15, 12 and 12 reps
    Cable One Arm Side Triceps Pushdown

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