Online Gym Guide

Biceps and Triceps Day

This is a total of 8 exercises targeting the bicep and tricep muscles. Take a record of weights and reps.

EXERCISE 1: SEATED DUMBBELL BICEPS CURL (7 SETS) (10-12 REPS) (30-45 SECS REST)

seated dumbbell bicep curl
seated dumbbell bicep curl

EXERCISE 2: INCLINE DUMBBELL BICEPS CURL (3 SETS) (8-10 REPS) (30-45 SECS REST)

Alternate Incline Dumbbell Curl
Incline dumbbell exercise

EXERCISE 3: MACHINE PREACHER CURL (3 SETS) (8-10 REPS) (30-45 SECS REST)

PREACHER CURL
Preacher Curl

EXERCISE 4: BARBELL SPIDER CURL (7 SETS) (10-12 REPS) (30-45 SECS REST)

SPIDER CURL
spider curl

EXERCISE 5: OVERHEAD CABLE EXTENSION (3 SETS) (10-12 REPS) (30-45 SECS REST)

Young fit attractive man doing overhead triceps rope extension exercise in gym

EXERCISE 6: CLOSE GRIP BARBELL BENCH PRESS (3 SETS) (8-10 REPS)(2 MINS REST)

EXERCISE 7: SKULL CRUSHER ( 3 SETS) (8-10 REPS) (2 MIN)

SKULL CRUSHER

EXERCISE 8: ROPE PRESSDOWN ( 7 SETS) (8-12 SETS) (30-45 SECS REST)

Sore Today, Strong Tomorrow
Sore Today, Strong Tomorrow

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