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Build Bigger, Stronger Arms with this Workout of the Day

Today’s…

workout of the day, we are going to be doing a Bicep and Tricep Workout of the Day. This workout is best done at the gym but you might be able to do a modify version at home if you have dumbbells and resistance bands.  

Cardio Round 1…

For today’s cardio, we are going to be doing a 1 mile warmup jog. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a 10 minute run outside instead. 

Circuit…

For our circuit today we are going to be focusing on full body using nothing but body weight. This is a 8 exercise workout which will include supersets. A superset is when you pair 2 exercises together and do them one right after the other. This is a good way to build in intensity into a workout.
 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

Bicep and Tricep Workout of the Day:

Bicep and Tricep Workout of the Day

Cardio

1 mile warmup run

 

Circuit:

– 4×10 one arm bicep curl machine

    – superset with 4×10 of one arm dumbbell tricep extensions

– 4×10 two arm bicep curl machine

    – superset with 4×10 standing skull crushers

– 4×10 one arm cable curls

    – superset with 4×10 dumbbell tricep extensions

– 4×10 one arm cable tricep extensions

    – superset with 4×10 static hold bicep curls

 

Cardio

 – 10 minutes of cardio of your choice to end the workout

Bicep Curl Machine:

One Arm Dumbbell Tricep Extension:

Standing Skull Crushers:

One Arm Cable Curls:

Dumbbell Tricep Extensions:

One Arm Cable Tricep Extensions:

Static Hold Bicep Curls:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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