Biceps and Triceps Intense Strength Workout

Biceps and Triceps Intense Strength Workout :

1-Warm up (20s)
-Arm circles
-Shoulder rotation
-Front reach+chest stretch
-Side bend
-Sky reach to toe touch
-Arm cross
-Walkdown
-Jumping jacks
-Fly jacks

2-Strength Routine (3-4 sets ,10 to 15 reps)
In this routine we 're going an ABAB format with 1 biceps ,1 triceps exercises,3 to 4 sets ,10 to 15 reps,start with light weight then raises to a heavier ,challenge yourself !
Let's rock it

A-Biceps curls
B-Skull crusher

A-Hammer curls
B-Overhead Triceps extensions

A-Incline biceps curls or Barbell biceps curls
B-Triceps kickback

3-Burnout (up to 10-15 reps)(2 sets)
-Chin up (full or modified ,you can use a table if you don't have a bare)
-Triceps Dips

4-Cool down
-Arm cross stretch
-Triceps stretch
-Shoulder stretch
-Chest stretch (use a wall)
-Downward dog
-Cobra stretch
-Child pose
-Supine twist

And that's it! ,you've done a good job so far ,hope you liked this routine,leave a comment and share,
See you next time.Let's get better together