🔥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:
[wp_ad_camp_1]
- 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
