TRICEP/BICEP workout for SERIOUS GYM LIFTERS! BBRT#63 (Hindi / Punjabi)

In this BICEP/TRICEP Split, we trained TRICEPS first to get maximum PUMP, then added heavy bicep workout.

For sure, you will stay sore for days!

Following is what we performed in this routine:

Tricep Push Down
6 sets of 12 reps

Skull Crusher
4 sets of 10 reps

Over Head Extension
3 sets of 15 reps

One Arm Push Down (Reverse grip)
4 sets of 20 reps

Alternate Dumbbell Curl
3 sets of 8 reps

Barbell Curl (Straight bar)
3 sets of 8 reps

Alternate Hammer Curl
3 sets of 8 reps

Pronated Curl (Ez bar)
3 sets of 33 reps

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If feeling SORE due to exercise!

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