15 MINUTE BICEP AND TRICEP WORKOUT(DUMBBELLS)
Perform the exercises in order starting with the curl triset, then immediately performing the triset for triceps with as little rest as possible in between. Rest for 2 min. then repeat 1-2 more times.
3 sets, 8 reps (no rest)
3 sets, 20 reps (alternating, 10 reps per side, no rest)
3 sets, 10 reps (no rest)
3 sets, 8 reps (no rest)
3 sets, 10 reps (left side, no rest)
3 sets, 10 reps (right side, no rest)
Low cable overhead triceps extension
3 sets, 10 reps (rest 2 min. )The mind-muscle connection is crucial to this workout, which means that proper form is crucial! Especially once you’re feeling fatigued, don’t start cheating. Keep it strict and clean, and you’ll feel it working everywhere you should and nowhere you shouldn’t.
- Use a barbell or EZ-bar, whichever your wrists and elbows prefer.
- Squeeze the bar hard to activate every muscle fiber possible.
- Lower the weight under control after each rep.
- Perform the lifting portion of each rep powerfully.