Full Week Workout Plan for Muscle Gain | Day 05 - Biceps & Triceps

Here is the Day 05 video for you as a part of the weekly workout plan. We are training Biceps & Triceps today.

Day 01, 02, 03 & 4 has already been shared. Watch them if you have not watched already.

Day 01: https://youtu.be/b5Eg1jRpkUI
Day 02: https://youtu.be/RntbCVFxyfQ
Day 03: https://youtu.be/XQkXaD-hiHg
Day 04: https://youtu.be/6GRjwy-CjvU

Exercises:

Exercise 01: High Incline Dumbbell curl
4 Sets
Repetitions-
1st Set: 12 reps (each hand)
2nd Set: 10 reps (each hand)
3rd & 4th Set: 6-8 reps (each hand)

Exercise 02: Lying Cable Curl
3 Sets
Repetitions-
1st Set: 10 reps
2nd & 3rd Set: 8-10 reps

Exercise 03: 21 Curl
3 Sets
Repetitions-
21 reps

Exercise 04: One-Arm Cable Triceps Pushdown
4 Sets
Repetitions-
1st Set: 15 reps (each hand)
2nd Set: 12 reps (each hand)
3rd & 4th Set: 8-10 reps (each hand)

Exercise 05: Both Arm Dumbbell Triceps Extension
3 Sets
Repetitions-
1st Set: 12 reps
2nd & 3rd Set: 8-10 reps

Exercise 06: Bent Over Rope Triceps Extension
3 Sets
Repetitions-
15 Reps Each Set

Exercise 07: Diamond Pushdown
2 Sets
Repetitions-
15 Reps (superset)

Exercise 08: Hammer Dumbbell Curl
2 Sets
Repetitions-
10-12 Reps (superset)

Do watch the video full and don’t forget to like the video and comment down your questions and queries.

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