Arms – Tris and Bis

I often do Triceps and Biceps together. Starting with the Triceps and finishing with Biceps.
But it can also be common to pair Triceps with chest and Biceps with back – because each of these muscle groups work together.
There is nothing wrong with mixing it up, next time try super-setting your chin ups with curls, your bench press with closed grip Triceps press or dips and feel the burn! πŸ™‚

Triceps dips – 5 sets – start at 12-15 reps due to fatigue the number of reps should decrease each time.

skull crushers superset with single arm behind the head tricep extensions – 5 sets – skull crushers –Β 15, 12, 10, 8 for the final do a triple drop set. aim for 10 reps each arm for single arm.

Giant set – rope tricep pulls with behind the head rope tricep extensions with bench tricep dips – 4 sets – 10 reps of each.

Rope bicep curlsΒ with single arm cable curls – 4 sets – rope curls – 10 slow and squeeze, 10 pulses. 10 each arm single arm curls

seated bicep dumbbell curls with seated dumbbell hammer curls – 4 sets – 10 reps

not sure what some of the exercises are?

Just ask:

or check out my recent terminology post which may help.


About nfrain

A passion for a healthy life, body and mind. A discussion of my experiences and thoughts with some tips and tricks along the way.
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