Bicep/Tricep Blast

Type: Hypertrophy

Muscle groups targeted: Upper body

Equipment: A resistance band is required or something heavy to lift

Length: 20 - 35 minutes

Levels (based on ACSM and NSCA guidelines)

Beginner: 10 reps, 1 set, 30 sec rest between exercises

Intermediate: 12 reps, 2-3 sets, 45 sec rest between exercises

Advanced Reps/Sets: 12 reps, 4 sets, 30 sec rest between exercises

This workout will blast your triceps and biceps and end off with two burn-out intervals. It'll also get your heart rate up with quick cardio intervals. You can pick your own cardio to do for 30-45 seconds between the exercises. Examples of cardio could be jogging on the spot, jumping jacks or burpees. Videos of the exercises are linked to help you master the ROM of the exercises!

Warm-up (5 min)

1. Jumping Jacks

2. Bird dog

3. Arm hugs

4. Inchworm to cobra

Rest: 30 seconds

Main Set

1. Biceps curls

2. Cardio interval

3. Tricep kickbacks

4. Cardio interval

5. Hammer curls

6. Cardio interval

7. Triceps extensions

8. 1 min of alternating hammer curl burn out

9. Cardio interval

10. 1 min of alternating bicep curl burn out

Cool-down (5 min)

1. Cat-cow pose

2. Arm swings

3. Crossbody shoulder stretch

4. Shoulder rolls

Disclaimer: Exercise at your own risk. Do not try exercises that you are not comfortable doing. CP Fitness is not responsible for any injuries. Consult a physician if unsure whether or not to begin exercise. Workout plan was made using ACSM and NSCA guidelines. We are not certified professionals, only kinesiology students with personal fitness experience and are aware of guidelines and recommendations through our university program