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Wowwww I can’t believe we’re already at part 7 of 10 of this workout series!

Today I bring you my trusty arms workout for the triceps and biceps. I usually include them at the end of my workout and I do not have a day set aside for arms training due to time constraint :)

Alright let’s go!

Warm up

For our arms series, warm ups will just be 10 rounds of arm circles (basically swinging your arms in circles) back and forth.

We’ll be doing warm up sets for all the exercises, so just choose a lighter weight that allows you to do 20 reps for your warm up. :)


1. Dumbbell bicep curls

Just curl it. Keep your elbows plastered to your sides so you fully engage the biceps :)
Reps: 8-12
Sets: 1 warm up set + 3 sets

2. 21s

Like bicep curls, but a lot more torturous. If you can’t understand the picture, it’s basically curling 7 reps from 0 to 90 degrees, another 7 from 90 to 180 degrees and last 7 reps from 0 to 180 degrees. Without stopping.

3 sets of these 😉

3. Overhead triceps extension

Note: Be careful if you have elbow injuries! Choose a lighter weight, such exercises do not require you to go too heavy :)

Keep your upper arms close to your ears and keep them there!

Reps: 8-12
Sets: 1 warm up set + 3 sets

4. Triceps pushdown

Same thing, keep your elbows plastered to your sides to fully utilize the triceps in this action :)

Reps: 8-12
Sets: 1 warm up set + 3 sets


This stretch is for the triceps, and…

This is for the biceps :)

Veronica Ang

Written by Veronica Ang

© 2014 Made Real SG.
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