30 MINUTE BICEP AND TRICEP WORKOUT

Most of us don’t have 1-2 hours to spend in a gym working out several times per week.  I like to work out smarter and use my time effectively.   It is important to add weights to your work outs especially if you want to transform your physique.

Weights Pic.jpg

10 minute warm-up (I like to walk on the treadmill at 3.5 pace and 7.0 incline)

Circuit 1 (12 reps of each exercise x 4 sets):
Barbell Bicep Curl
Tricep Pull Downs
Farmer Carry – I made a loop around my gym which ended up being about 30-40 seconds
Repeat 4x

Weights Pic 2.jpg

Circuit 2 (12 reps of each exercise x 4 sets):
Dumbbell Hammer Curls
Overhead Dumbbell Tricep Extension
Single Leg Step Ups – Do 12 reps on each leg
Repeat 4x

TIP: Challenge yourself and use heavy enough weight in which the last reps of a set are a struggle to complete

 

2 thoughts on “30 MINUTE BICEP AND TRICEP WORKOUT

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s