BICEP & TRICEP DAY!

So yesterday was Bicep/Tricep day and I wanted to share it with you all since I felt like it rocked but it was still simple!

For starters, ALWAYS STRETCH BEFORE EXCERCISING.

I usually just do your basic strecthes, nothing fancy.

Now to start the fun part :)

1. I start with what I call a "pyramid"

I start at 5 lb dumbbells, start doing regular standing curls, do ONE set of 12-15

Next, grab whatever weight is up from that, some gyms have 7.5, some 8 and some jump up to 10 lbs. With this next weight set try to do 8-10

Grab the next weight possible and do 6-8

(If you feel as though you can go up WITH GOOD STRONG FORM, keep going as high as you can in weight maintaining about 6-8 reps)

2. Now start back at 5 lbs, do hammer curls and go up in weight, down in reps just like you did the curls.

3. Now we are going to go in reverse, this is called a "drop set"

Start at the highest weight you just found out you could get to and do 6-8 reps curls and next go down in weight and add 2 extra curls as you go down. Do the same with hammer curls as well.

*NOTE: You can do a pyramid or drop set style workout for anything using weights, it's a great technique and style!*

4. Moving on, we are going to do some tricep kick backs. (I didn't do a drop set or pyramid for these because I don't want to exhaust myself too much. I try to do one focus workout with the drop set) Follow the steps in the picture above and make sure to keep your elbows stationary, just bending at the elbow and really engaging your triceps. (the back part of your upper arm BTW) Kill these and do 3 sets of 12-15 using whatever weight you like. Also, you can do this one arm at a time (I do) and it helps go up a little in weight, BUT KEEP GOOD FORM.

5. This are my favorite, yay! I love love love tricep rope pulldowns! Try your best not to let your arms go up past a 90 degree angleand really pull with your triceps when you extend your arms down. My advice, DON'T THINK YOU CAN DO 50 LBS the first time. Your best bet is to stick to 20 lbs for 3 sets of 12-15 reps!

6. Back to Bi's! Lets grab a bar for the cables now! Grab a straight or a curved bar, whatever feels right when you're curling it. and put the cable adjustment all the way down like in the picture. Find whatever weight you are comfortable with and do 3 sets of 12-15 reps of those babies!

7. Tricep extensions! Grab a dumbbell, start out light and find your good weight. Follow the demonstration above and make sure to keep your elbows in and close to your head, we want to make sure we are enaging the tricep. Once again, you know the drill....3 sets of 12-15 reps!

8. Last but not least...incline dumbbell curls. I love these because they're meant to be slow and controlled and make you really feel that bicep working! Grab and incline bench and adjust it to where you need it, grab your ideal weight and make sure you extened you arm allllll the way before you curl back up! 3 sets of 12-15 reps!

You'll have the biceps of Dana or Rob Bailey in no time! a

Thanks for reading!

XOXO,

The Linds