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30 Minutes to Muscle: Bicep / Tricep

December 11, 2015 by Karen Leave a Comment

Quick Bicep Workout to get the blood pumping.   This is a basic routine focused on form.

 

1.  CONCENTRATION CURLS

  • MUSCLE TARGETED: Biceps
  • EXERCISE TYPE: Strength
  • EQUIPMENT TYPE: Dumbbell
Concentration CurlsQuick Bicep Workout
 SETS:1 | TOTAL WEIGHT: 150 Lbs. | TOTAL REPS: 15

SET 1 :

 WEIGHT/REPS 10LBS. X 15REPS
MY EXERCISE NOTES:

Warm up with 2 sets of 25 reps with 5lbs.

 

2. CABLE ONE ARM TRICEP EXTENSION

  • MUSCLE TARGETED: Triceps
  • EXERCISE TYPE: Strength
  • EQUIPMENT TYPE: Cable
Cable One Arm Tricep ExtensionCable One Arm Tricep Extension
 SETS:1 | TOTAL WEIGHT: 500 Lbs. | TOTAL REPS: 25

SET 1 :
WEIGHT/REPS 20LBS. X 25REPS

3. BARBELL CURL

View Guide

  • MUSCLE TARGETED: Biceps
  • EXERCISE TYPE: Strength
  • EQUIPMENT TYPE: Barbell
Barbell CurlBarbell Curl
 SETS:1 | TOTAL WEIGHT: 540 Lbs. | TOTAL REPS: 12

SET 1 :
WEIGHT/REPS 45LBS. X 12REPS

 

4. DECLINE CLOSE-GRIP BENCH TO SKULL CRUSHER

View Guide

  • MUSCLE TARGETED: Triceps
  • EXERCISE TYPE: Strength
  • EQUIPMENT TYPE: Barbell
Decline Close-Grip Bench To Skull CrusherDecline Close-Grip Bench To Skull Crusher
 SETS:1 | TOTAL WEIGHT: 540 Lbs. | TOTAL REPS: 12

SET 1 :
WEIGHT/REPS 45LBS. X 12REPS

 MY EXERCISE NOTES:

superset with close grip bench press

 


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About Us

All our Boys

Karen Rodgers is a mother of twin boys, wife, and speech language pathologist for the Champlain Valley School District in Vermont and New England Speech & Feeding. She knows her way around a weight room and here on the GoodFitFam blog Karen and her husband Chris will share their wisdom, experience and contagious passion for kids, fun and fitness.

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