Diet PlansComplete Arms Workout - Biceps & Triceps
Exercise: 1 - Dumbbell Biceps Curl
Total Sets: 4
Rep Range: 10-15
Target Muscles: Mostly long head or out part of the biceps muscle
Exercise: 2 - Regular Biceps Curl
Total Sets: 4
Rep Range: 10-15
Target Muscles: Mostly short head of the biceps or inner part
Exercise 3 - Arm Blaster Curls
Total Sets: 4
Rep Range: 10-15
Target Muscles: Long & short head of the biceps (Isolation movement)
Exercise: 4 - Rope Triceps Pushdown
Total Sets: 4
Rep Range: 10-15
Target Muscles: Complete triceps (Mostly short head)
Exercise: 5 - Triceps Cable Extension
Total Sets: 4
Rep Range: 10-15
Target Muscles: Complete Triceps (Mostly long head)
Exercise: 6 - Over-head Triceps Extension
Total Sets: 4
Rep Range: 10-15
Target Muscles: Mostly short head of the triceps
Note: If you're a beginner then choose weights, total sets, and the number of reps as per your strength. Never copy anyone blindly, always try to understand your body and muscles and act accordingly.