Bicep & Tri’s
November 4, 2009 by Joe Gigantino
Strong lean arms we all want them; some of us are looking for a trim lean look and others are looking to build muscle or bulk up. In today’s upper body workout routine focusing on biceps and triceps, you are going to reach your goals!
Does size matter? Well to some of us, yes it does!! If your looking to build size and have big arms, during your reps increase the lbs to your max then lighten up till you reach 50.
Want lean toned arms with out the size? Stick with light to moderate lbs during your 50 reps.
Warm up: 10 minutes on the elliptical machine
Workout:
50 – Bicep Pull Ups; pull ups with underhand grip, your palms facing you
50 – Tricep Dip; For the tricep dip you need 2 strong surfaces that will hold your body weight. You can use a sturdy bench, 2 tables, 2 chairs or whatever you’ve got.
50 – Bicep Curls; With dumbbells at your side, start with your palms in at your side, lift up and rotate palms facing up on the curl then rotate back in on the way down down.
50 – Tricep Push Ups (Close grip) The close grip push up mimics the close grip bench press. Start on your hands and knees and place your hands about 6-8 inches apart directly under your chest. While keeping your arms straight put your feet out and straighten your body as if it were a wooden board. This position is the start of the movement. Now slowly lower yourself down until you almost touch the floor. Keep your elbows close to your ribs and push back up. Advanced, add weight or books on your back.
50 – Bicep Bar Bell curl; curl with a wide hand grip
50 – Tricep Extension (with resistance bands) We’re going to do a lying tricep extension because you get the most muscle isolation and growth and you can do it easily on the floor.
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