Bigger BICEP & TRICEP Workouts with Dumbbells at HOME

Please Don’t start your exercise without WARM UP. If you don’t know more warm up… click the below link for know more.
WARM UP video: youtu.be/b4Fxdh8DPMQ

These are the perfect arms workout for get bigger biceps and triceps. Follow this on home and gain more.

*BICEPS*
1. Alternate Dumbbell Curl
(4 sets of 10 reps)
2. Standing Dumbbell Curl
(3 sets of 12 reps)
3. Alternate Hammer Curl
(3 sets of 12 reps)
4. Concentration Curl
(3 Sets of 12 reps)

*TRICEPS*
1.One ArmTriceps Extension
(3 sets of 12 reps)
2. Lying Triceps Extension Across Face
(3 sets of 12 reps)
3. Overhead Extension
(4 sets of 10 reps)
4. Triceps Kickback
(3 sets of 12 reps)
5. Triceps Bench Dips
(2 sets of 20 reps)

Slow and steady win the race:

*Sponsor & Place: JRC gym porur chennai

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