Skip to main content

Tricep/Bicep WORKOUT

Ready to get some nice, shapely arms?!  Here is a great workout for your biceps and triceps.  I used to not care too much about tricep or back exercises, but they are necessary to achieve that sculpted looked I'm going for.  


I've got a pretty good bicep coming along- it doesn't look that pumped unless I'm flexing though.  


This workout incorporates "dips" and "pushups" which you can do at home too.


SEATED TRICEP PRESS


Image via Katsized

DIPS (triceps)
I put my feet out farther than pictured below, it's more difficult that way.

Image via Women's Health


PUSHDOWNS (triceps)


Image via


Don't be intimidated by the machines.  Ask a trainer how to use them if you are unsure.  But, they usually have a modular that shows the body part the machine is intended for (blackened out or colored orange) and an illustrated drawing of how to do the exercise.



Some of the machines come with different attachments and you may need to switch them out to get the one you are looking for. At my gym, extra handles/attachments are kept in a specific spot, but sometimes I have to take one off of one machine and move it to the one I'm working on.  If I can't reach it, I'll just ask someone for help.  Also, I'm careful not to take a weight/attachment that someone is using- just ask first!  


They all "clip" on.  So, for instance, for TRICEP PUSHDOWNS, if you didn't want to do them with a rope (like the guy is doing in the second photo above) you can unclip it and replace it with a straight bar like in the photo of the woman. 


Also, most machines have plates that are weighted 1= 10 pounds, 2=20 pounds, 3=30 pounds, etc.  If you need 15 or 25 or 35 pounds, you can add a 5 pound plate.  Sometimes I have to look around to find a 5 pound plate- but they are usually hanging on the side of a machine.




NARROW PUSHUPS (triceps)
Image via Gorecess

INCLINE DUMBBELL CURLS (biceps)



Image via EliteFTS

ALTERNATING DUMBBELL CURLS  (biceps)



BARBELL CURLS "21"  (biceps)
These are my favorite!  Use a barbell and follow the guide below.


Image credit unknown


You can see my SHOULDER & BACK workouts too.


Follow me on PINTEREST & INSTAGRAM. :) 

Comments

Popular posts from this blog

40 Day Fat Loss Challenge

At the beginning of last year (2014), I challenged myself to get in shape for my first ever NPC bikini contest and reached that goal after 5 months of training (July 2014).  Since then, I'd been pretty much slacking on the diet and workouts, but by October 2014, I was not liking how I felt physically when I had gotten used to being in great shape.  My weight was creeping back up and my muscle was turning into fat.  In November, I started back with my trainer and by December had started embracing my bikini meal plan again, but not nearly as strictly and not without lots of "cheats".  It was the holidays after all.  And I like to eat as much as the next person. Read more »

40-Day Fat Loss Challenge (Day 14 Update)

It's time to check in and update my progress for the 40-Day Fat Loss Challenge I entered at my gym.  For my body fat percentage, I'll use my trainer's caliper measure since I won't have access to the machine until the 40 days is up.  The machine measured about the same as my trainer anyway.  My goal is to lose at least 1% body fat each week so that at the end of the 40 days (nearly 6 weeks), I'll have gone from 24% down to 17%.  I'm on track for that now, but would love to get closer to 15%.   PROGRESS Day 1:  24% body fat (112.4 pounds) Day 7:  22.4% body fat (110 pounds)  Day 14: 21% body fat (109.4 pounds)  (These numbers reflect what I weigh when I weigh-in at the gym mid-morning.  My weight below I take first thing in the morning when I wake up, so it's slightly lower.)  Below is a picture of where I'm at as of Day 13.  I didn't take a good "Day 1" picture, so the "start" is from December, but it's a good representation o...

Asian Salmon

Like anyone, I get bored of eating the same meals all the time and look for ways to add flavor to meals, while still keeping them healthy.  Right now, I'm hooked on this Asian Salmon dish that I've made several times now.  If you try it, please let me know what you think.  The recipe below is for one meal, so make more marinade if you're feeding your whole family.   Read more »