Biceps & Triceps

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Biceps & Triceps - JEFIT

Biceps & Triceps

AUDIO TIP

Cutting

Intermediate

Dumbbell

Plan Details

The Biceps & Triceps routine by Fit.4.Life is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Routine detail

Any

Bi & Tri Mix (Heavy)

Est. 132 min

26 exercises

Back Revolution Stretch

1 Set

Air/Fan Bike

6 Sets

Kneeling Forearm Stretch

1 Set

Bicep Stretch

1 Set x 10 Reps

Upper Back Stretch

1 Set x 10 Reps

Seated Overhead Stretch

1 Set x 10 Reps

Upper Body Chair Stretch

1 Set x 10 Reps

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 10 Reps

Dumbbell Seated Wrist Curl (Palms Down)

3 Sets x 10 Reps

Dumbbell Alternating Seated Curl

4 Sets x 10 Reps

21 Barbell Curls

4 Sets x 10 Reps

Dumbbell Hammer Curl

4 Sets x 10 Reps

EZ Bar Curl

4 Sets x 10 Reps

Dumbbell Curl (Drop Set)

4 Sets x 10 Reps

Tricep Stretch

1 Set x 10 Reps

Tricep Side Stretch

1 Set x 10 Reps

Dip

1 Set x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Alternating Heel Touch

4 Sets x 10 Reps

Oblique Crunch

2 Sets x 10 Reps

Decline Oblique Crunch

4 Sets x 10 Reps

Abs (obliques)

1 Set

Any

Bi & Tri Mix

Est. 133 min

24 exercises

Back Revolution Stretch

1 Set

Air/Fan Bike

6 Sets

Kneeling Forearm Stretch

1 Set

Bicep Stretch

1 Set x 10 Reps

Upper Back Stretch

1 Set x 10 Reps

Seated Overhead Stretch

1 Set x 10 Reps

Upper Body Chair Stretch

1 Set x 10 Reps

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 10 Reps

Dumbbell Seated Wrist Curl (Palms Down)

3 Sets x 10 Reps

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Dumbbell Alternating Seated Curl

4 Sets x 10 Reps

Dumbbell Hammer Curl

4 Sets x 10 Reps

EZ Bar Curl

4 Sets x 10 Reps

Tricep Stretch

1 Set x 10 Reps

Tricep Side Stretch

1 Set x 10 Reps

Dip

1 Set x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Oblique Crunch

4 Sets x 10 Reps

Alternating Heel Touch

4 Sets x 10 Reps

Decline Oblique Crunch

4 Sets x 10 Reps

Abs (obliques)

4 Sets

Any

Bi & Tri Dumbbell

Est. 112 min

21 exercises

Back Revolution Stretch

1 Set

Air/Fan Bike

4 Sets

Kneeling Forearm Stretch

1 Set

Bicep Stretch

1 Set x 10 Reps

Seated Overhead Stretch

1 Set x 10 Reps

Upper Back Stretch

1 Set x 10 Reps

Upper Body Chair Stretch

1 Set x 10 Reps

Dumbbell Seated Wrist Curl

3 Sets x 10 Reps

Dumbbell Seated Wrist Curl (Palms Down)

3 Sets x 10 Reps

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Dumbbell Hammer Curl

4 Sets x 10 Reps

Dumbbell Concentration Curl

4 Sets x 10 Reps

Tricep Stretch

1 Set x 10 Reps

Tricep Side Stretch

1 Set x 10 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 10 Reps

Dumbbell Tricep Extension

4 Sets x 10 Reps

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 10 Reps

Oblique Crunch

4 Sets x 15 Reps

Decline Oblique Crunch

4 Sets x 10 Reps

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Biceps & Triceps

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