Biceps & Triceps

Exercise 1

Standing One Arm Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 3

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 4

Concentration Curl

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 5

Hammer Curl

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 6

Seated Alternating Dumbbell Curl

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 7

Towel Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Bench Dips on Floor

Equipment: Bench, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 9

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 10

Decline Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

50sn Rest

Exercise 11

Alternating Lying Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Alternating Lying Dumbbell Triceps Extension

2 Sets

12 Reps

50sn Rest

Standing One Arm Chest Stretch

Double Arm Dumbbell Curl

Dumbbell Curl

Concentration Curl

Hammer Curl

Seated Alternating Dumbbell Curl

Towel Shoulder Stretch

Bench Dips on Floor

Dumbbell Kickback

Decline Dumbbell Triceps Extension

Alternating Lying Dumbbell Triceps Extension

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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