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Build bigger biceps and triceps even from home!

Today’s…

workout of the day, we are going to be doing a bicep and tricep home workout. This is another workout in our coronavirus self quarantine series. 

Cardio Round 1…

For today’s cardio, we are going to do a 3 round circuit were we jog in place for a minute, burpees for 30 seconds, and jumping jacks for 30 seconds. 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 run outside instead. I started off this workout with a 1.5 mile run

Circuit…

For our circuit today we are going to be focusing all biceps and triceps and we will be using resistance bands to get the job done. This is a 5 exercise circuit which we will do 4 times. We will do each exercise for a total of 12 reps each before moving onto the next. After each round take about a 30 second break.
You can replace resistance bands with dumbbells if you have those instead! 

Abs…

For abs we are going to do 3 different exercise for a total of 4 sets. This should get your core burning! 

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 home workout

 

CARDIO

 – 3 ROUNDS OF THE FOLLOWING:

    – 1 MINUTE JOG IN PLACE

    – 30 SECONDS BURPESS

    – 3O SECONDS JUMPING JACKS

           

             OR

 

– GO FOR A RUN OUTSIDE!

 

CIRCUIT:

 – 4 ROUNDS OF THE FOLLOWING:

    – 12 REPS OF RESISTANCE BAND CURLS

    – 12 REPS OF ONE ARM RESISTANCE BAND TRICEP EXTENSION (EACH ARM)

    – 12 REPS OF ONE ARM RESISTANCE BAND CURLS (EACH ARM)

    – 12 REPS OF ONE ARM TRICEP PULL DOWNS (EACH ARM)

    – 12 REPS OF ONE ARM REVERSE CURLS

 

ABS

– CRUNCHES 4X25

– BICYCLE KICKS 4X30

– RUSSIAN TWISTS 4X30

 

 

Demo of Exercises

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 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space 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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