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Biceps & Triceps Burner

Get ready to feel the burn in your arms! This workout targets your biceps and triceps with smart bodyweight moves that'll leave your arms pumped and stronger.

Created by

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 20s, 20s

Shoulder Roll

2 sets × 20s, 20s

Triceps Stretch - Overhead

2 sets × 20s, 20s

Wrist Circle

2 sets × 20s, 20s

Main Workout

4 circuits

Push-Up (Diamond)

1 set × 12 reps

Pullup Progression

Progressive exercise

4 circuits

Push-Up (Close-Grip) - Dumbbell

1 set × 15 reps

Ring Row

1 set × 10 reps

3 circuits

Dip (Triceps)

1 set × 15 reps

Isometric Bicep Hold

1 set × 30s

Push-Up

3 sets × 20 reps, 20 reps, 20 reps

Cool Down

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Wrist Flexor Stretch

1 set × 30s

Bicep Wall Stretch - Body Only

1 set × 30s