Red Head Reviews

Biceps and Triceps Workout Routine

Biceps and Triceps Workout Routine

Warm-Up (5-10 minutes)

• Arm Circles: 2 minutes (1 minute forward, 1 minute backward)
• Push-Ups: 3 sets of 10-15 reps
• Dynamic Stretching: Focus on arms and shoulders

Workout

Biceps Exercises

1. Barbell Bicep Curls
   • Sets: 3
   • Reps: 10-12
   • Rest: 60 seconds between sets
2. Dumbbell Hammer Curls
   • Sets: 3
   • Reps: 10-12
   • Rest: 60 seconds between sets
3. Concentration Curls
   • Sets: 3
   • Reps: 10-12 per arm
   • Rest: 60 seconds between sets

Triceps Exercises

1. Tricep Dips
   • Sets: 3
   • Reps: 10-15
   • Rest: 60 seconds between sets
2. Skull Crushers
   • Sets: 3
   • Reps: 10-12
   • Rest: 60 seconds between sets
3. Tricep Pushdowns (with cable)
   • Sets: 3
   • Reps: 10-12
   • Rest: 60 seconds between sets

Cool Down (5-10 minutes)

• Static stretching: Focus on biceps, triceps, and shoulders
• Hold each stretch for 15-30 seconds

Tips

• Use weights that challenge you but allow you to complete each set with good form.
• Keep your core engaged and maintain proper posture throughout the workout.
• Ensure to stay hydrated!