Bicep And Tricep Workout

Image Credits: Melinda's Fitness Blog

Bicep And Tricep Workout

Supersets
Barbell curls: 2 - 3 sets/12 - 15 reps for long and lean muscles /or 8 – 10 reps to build muscle size
Tricep barbell overhead extension: 2 – 3 sets/12 – 15 reps LLM/ 8 – 10 reps BMS

Dumbbell curls: 2 – 3 sets/ 12 – 15 reps LLM/8 – 10 reps BMS
Tricep kickbacks: 2 – 3 sets/12 – 15 reps LLM/ 8 – 10 reps BMS

Preacher curls: 2 – 3 sets/12 – 15 reps LLM/ 8 – 10 reps BMS
Tricep rope pulldown: 2 – 3 sets/12 -15 reps LLM/ 8 – 10 reps BMS