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10-minute biceps and triceps workout



Everyone loves the Armtag – but you may not always have plenty of time to work on sweating. Sure, you want to work in front of the sports mirror for hours at all imaginable angles of your pump, but if your schedule becomes overwhelming, you can not take weight because of the limited time window you'll need for a workout.

That does not have to be the case – especially if you have the firefighter and trainer Frank D & # 39; Agostino, N.A.S.M.-C.P.T.

Bowflex SelectTech 560 Dumbbells

He designed this super fast 10-minute routine to make sure you never miss a chance to sharpen your weapons. All you need for the arm blast is a set of dumbbells and some space to spread out. If you want to do this work at home, check out these adjustable weights from Bowflex.

You will do a quick warm-up, then two supersets in a row and then a brutal 2-minute finisher. There is not much rest (you only have 20 seconds to catch your breath between the moves), but toughness is the point. Her plump biceps and killer triceps are the better ones.

The Arm Blast Burner

Warmup

  • Jumping Jacks – 10 reps
  • Plank Walkouts – 10 reps
  • Jog in Place – 10 seconds

    Superset A

    40 seconds, 20 seconds

    • Skullcrusher on Narrow Grip Press
    • High Knee Biceps Curl

      Round 2

      40 seconds on, 20 seconds off

      • Skull Crusher on Narrow Grip Press
      • Tall Kneeing Biceps Curl

        Superset B

        Round 1

        40 seconds, 20 seconds

        • Hammer Grip Concentration Curve (R)
        • Birddog Tricep Kickback (R)

          Round 2

          ] 40 Seconds On, 20 Seconds Off

          • Hammergrip Concentration Curve (L)
          • Birddog Tricep Setback (L)

            2 Minute Burner Finisher

            As many reps as possible

            • Narrow-grip pushup to Standing Biceps Curl


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