Biceps & Triceps
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 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
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
