15-MINUTE BICEPS & TRICEPS WORKOUT
1 WEEK1 DAY6 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Be sure to read the full article on this superset-oriented biceps and triceps workout in my Training section of the site.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 3 | 8-10 |
| SUPERSET | ||
| Barbell Lying Triceps Extension V·06 | 3 | to failure |
| Cable Triceps Kickback V·02 | 3 | 15 |
| SUPERSET | ||
| Behind-Back Cable Curl V·08 | 3 | 15 |
| Hammer Curl V·03 | 3 | 10-12 |
| SUPERSET | ||
| Dumbbell Overhead Triceps Extension V·06 | 3 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 174–192 REPS |