BIs & TRIs

Hey Fit Fam! Here is a nice bicep and tricep routine that i use. If your trying to tone your arms, I suggest using lighter weights and higher reps. (Make it burn ladies) Im trying to build a little muscle so my weights are slightly heavier with lower reps, but that's adjustable to whatever you prefer. Make sure that you squeeze your biceps and triceps each rep. Take nice slow reps and watch your form to get the most out of your work out. This took me about an hour and a half. If you're on a time crunch just do the most you can.

• 5-10 minute cardio warm up (today i did 5 minutes on the stairs & 5 minutes on the treadmill)
• 12 wide grip bicep curls with (30 lb bar as shown in video) 4 sets
• 15 skull crushers (20 lb bar) 4 sets
• 12 sitting hammer bicep curls (15 lb) 4 sets
• 20 bench dips (no weight) 4 sets
• 12 concentration curls (15 lbs) 4 sets
• 12 cable rope over head tricep extensions (20 lbs) 3 sets
• 12 over head cable curls (20 lbs) 3 sets
• 15 tricep push down (20 lbs v-bar) 4 sets
• 12 lowered cable bicep curls (20 lbs rope) 4 sets
• 12 tricep push down (20 lbs rope) 3 sets
• 12 machine preacher curls (30 lbs) 4 sets

Any questions? I would love to answer them. comment below, e-mail, share and follow. Thanks for all the support!