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January 27, 2022

Isolation exercises galore for those triceps & biceps using a combination of dumbbell & bodyweight exercises to demand that those arms work very hard! Finishing with some core stability and strength before hitting those biceps again to finish with 100 reps!

All you will need for this workout is a pair of dumbbells and your mat!

The timer will be on for 1 minute per exercise with 20 seconds rest inbetween!

SKULLCRUSHERS
SKULLCRUSHERS

PALMS UP CURL
PALMS UP CURL

TATE PRESS
TATE PRESS
HAMMER CURL
HAMMER CURL

DIAMOND PRESS
DIAMOND PRESS

WIDE CURLS
WIDE CURLS

OVERHEAD EXTENSION
OVERHEAD EXTENSION

CROSS BODY CURLS
CROSS BODY CURLS

TRICEP PUSH UP

UNEVEN PUSH UP
UNEVEN PUSH UP

DIAMOND COBRA PUSH UP

NEUTRAL POSITION COBRA PUSH UP

PLANK HOVER (one side)
SWITCH SIDE!

DEADBUG (one side)
SWITCH SIDE!

ONE ARM LADDER
SWITCH SIDE!

FINISHER!

100 x ALTERNATING CURLS!

50 per side!

🔥🔥🔥🔥🔥🔥

What a workout!!

This workout is straight to the point! Making those triceps and biceps work very hard in order to move those dumbbells!

Compound movements such as bent over rows, chest press, push ups & pull ups to name a few all contribute majorly to developing the muscles and strength in the arms but We think we all love a specific workout occasionally dedicated to those biceps and triceps! Enjoy everyone!!

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Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs

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Here’s today’s optional add-on: youtu.be/Cvchap5oZSE

EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL

EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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