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Today’s…

workout of the day, we are going to be doing a quick bicep and tricep workout which get a good pump going in a short amount of time. 

Cardio Round 1…

To start off the workout, we are going to start off on the treadmill for 8 minutes. We are going to keep it light with cardio today. This 8 minute run should get the juices flowing so you can crank out this arm workout.

Weights Round 1…
 
In today’s workout, there is only going to be 1 round of weights which will be made up of 8 different exercises. This workout has a good variation of cable and dumbbell work, along with some machine and resistance bands. This will target all different muscle groups and add a different feel of resistance to the workout. 

Abs…

To end the workout we are going to do 3 ab exercises for 4 sets each. Add weight where you can with these exercises. This will help to build a bigger and stronger core. 

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. 

quick bicep and tricep workout

Treadmill

 – 8 minute warmup run

 

Weights

 – sitting dumbbell curls 4×12 (each arm)

    – superset with dumbbell tricep extensions 4×12 (each arm)

 – sitting hammer curls 4×12 (each arm)

    – superset with one arm dumbbell tricep extensions 4×12 (each arm)

– one arm cable curls 4×12 (each arm)

– one arm cable tricep extensions 4×12 (each arm)

– dip machine 4×12

     – superset with resistance band curls 4×12 (each arm)

 

Abs

 – weighted toe touches 4×12

 – weighted v-ups 4×10

 – 30 sec0nd boat pose x4

 

Stretch it out and hydrate!

 

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. 
quick bicep and tricep workout

Treadmill

 – 8 minute warmup run

 

Weights

 – sitting dumbbell curls 3×12 (each arm)

    – superset with dumbbell tricep extensions 3×12 (each arm)

 – sitting hammer curls 3×12 (each arm)

    – superset with one arm dumbbell tricep extensions 3×12 (each arm)

– one arm cable curls 3×12 (each arm)

– one arm cable tricep extensions 3×12 (each arm)

– dip machine 3×12

     – superset with resistance band curls 3×12 (each arm) 

 

Abs

 – toe touches 3×20

 – v-ups 3×10

 – 30 sec0nd boat pose x3

 

Stretch it out and hydrate! 

 

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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