Bis and Tris Workout (Duration 30-45 minutes)
4 sets of:
1A. Alternating DB Bicep Curl: 10-12 reps/arm (heavy)
1B. Tricep Dips: 6-8 reps (use assistance if needed)
Rest: 2:00
2A. EZ Bar Bicep Curl: 12-15 reps
2B. Standing Skullcrushers with DB: 12-15 reps
Rest 2:00
4 sets of:
3A. Standing Cable Bicep Curls: 12-15 reps
3B. Standing Cable Tricep Pushdown: 12-15 reps
Rest 2:00
4 sets of:
4A. Standing DB Hammer Bicep Curl: 12-15 reps
4B. Tricep Dip Machine: 12-15 reps
Rest 2:00
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Warm-Up Suggestions:
- Treadmill (low speed)
- Rowing Machine (low speed)
- Band Pull-Aparts
- Push-ups
- Plate Fly (low weight)
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, RDN, LDN, CPT
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