Bicep and Tricep Workout

First Super Set -- the rest period between these sets is the amount of time it takes for you to move from one exercise to the next.

Standing Bicep EZ curl with an EZ curl bar- Place an amount of weight that you can safely lift for 5-6 reps keeping strict form. Now stand with your feet slightly wider than shoulder width apart. Slowly raise the bar to you chest. Now lower the bar back to your thighs. Complete 5 sets of 6 reps.

Lying Tricep Extension, from floor- Using the same bar as above. Lie down on the floor with the bar behind your head. Grasp the bar and raise it from the floor, your elbows should be the only joint moving. Now lower the bar back to the floor, allow the on the tricep to release and then repeat. Complete 5 sets of 6 reps.

Rest for 5 minutes prior to beginning next Super Set

Second Super Set--the rest period between these sets is the amount of time it takes for you to move from one exercise to the next.

Standing Hammer Curls- Grab two dumbbells with a palms facing your thighs grip. Stand with the feet slightly wider than shoulder width apart. Now flex at the elbow and raise the dumbbell toward your shoulder. It is possible to do both arms at the same time or you may alternate each arm until you have completed 6 sets of 6 reps per arm.

Tricep Kickbacks- Grasp one of the dumbbells with the same grip as above. Bend slightly forward at the hips and support your self on a bench or machine. Slowly extend your arm fully to the rear. The arm should stay close to the body and the only joint to move should be the elbow, again. Once the arm is fully extended hold for a count of two and then return to the start position. Complete 6 Sets of 6 reps.

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