Bis and Tris Workout (Duration 45 minutes)
4 sets of:
1A. Alternating DB Bicep Curl: 15 reps/arm (heavy)
1B. Standing DB Skullcrusher: 15 reps
Rest: 2:00
4 sets of:
2A. Single-Arm Standing Cable Bicep Curl: 12-15 reps
2B. Single-Arm Cable Tricep Pushdown: 12-15 reps/arm
Rest 2:00
4 sets of:
3A. Seated Incline DB Bicep Curl: 12-15 reps
3B. Push-Ups: 8-10 reps
Rest 2:00
4 sets of:
4A. Standing Cable Bicep Curl: 12-15 reps
4B. Standing Tricep Pushdown: 8-10 reps
Rest 2:00
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Warm-Up Suggestions:
- Treadmill (low speed)
- Rowing Machine (low speed)
- Band Pull-Aparts
- Push-ups
- Plate Fly (low weight)
Cool Down Suggestions:
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, RDN, LDN, CPT
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