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Today’s…

workout of the day, we are going to be focusing on an explosive bicep and tricep workout which will be composed of 1 round of weights, 2 rounds of cardio, and we will end it with abs.

Cardio Round 1…
will be a 10 minute run on the treadmill for distance. Use this time to get the body warmed up and the blood flowing. Also challenge yourself and play around with the incline and different speeds.  

Weights Round 1…

For the round of weights today, we are going to be doing 6 exercises, which will include supersets. A superset is when you pair 2 exercises back to back. So as soon as you complete one, you go onto the next one.Be sure to isolate the muscles for the best results. Try to minimize the amount of time you rest in between each set as well. This will increase the overall intensity of the workout. 

Cardio Round 2…

For our second round of cardio we are going to hit the stair master! I know this is everyone’s favorite exercise to do during the middle of a workout. You are in control of the intensity for all cardio. To push yourself and to get the most out of your workouts, push yourself. The goal of these workouts are to get your heart rate up to burn fat and calories. 

Abs…

We will be doing a 4 set circuit with 3 different exercises. I have included weight into all of the exercises to challenge us and to build those muscles.

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. 

explosive bicep and tricep workout

Less Intense Version:

 The goal with the less intense versions is to scale the workout back so someone who might just be starting to workout would be able to complete the workouts. If you find the less intense versions becoming too easy for you, but you cannot still do the full tailored option, I would suggest doing a mix of the 2. The best way to see results is to challenge yourself each and every day. 
explosive bicep and tricep workout

Demo of Exercises: 

 

Final Takeaways 

Let us know what you thought of this explosive bicep and tricep workout by leaving us a comment below. We would love feedback and make sure our viewers are enjoying the workouts! 

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 the Author

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.

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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