BUILD BIGGER BICEPS & TRICEPS

 Neutral Grip Curl Across Body.

Flex Bicep Hard Up Top.
Perform 4 sets: 10-12 reps.

Alternation 

Change the number of repetitions in the set every week.

For example, do 5-7 repetitions for the first week, and for the second week, train your biceps muscles in the range of 10-20.

Here’s a biceps training option:

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• Lifting the barbell for biceps – 3-5 sets of 15 repetitions. Rest – 60 seconds.
• Lifting dumbbells grip “hammer“ – 3-10 sets of 20 repetitions. Rest – 60 seconds.
• Lifting dumbbells for biceps on an inclined bench – 3-7 sets of 14 repetitions. Rest – 60 seconds.

 BICEPS CURL

Perform 4 sets: 10-12 reps.

 TRICEPS EXTENSION

Training features

• Triceps workouts should be performed no more than once a week, and the total number of sets in all triceps exercises should not exceed 3-4. The number of repetitions is average, in the range of 8-15 repetitions in each set.

3 Things to Avoid:
Hands Stay Together
Bending knees for momentum
Not a full extension

3 Things to Include:
Hands Apart Up Top
Body Stable
Full Tricep Extension