How to Tone/Sculpt your Biceps & Triceps | Complete Workout

Here is a full Biceps & Triceps Workout for you guys. It will work every part of your bicep plus you're entire Tricep. You will do 4 sets of 12 and 2 rounds of a Burnout for the last 2 exercises. This will help you break down any muscle fibers left to complete exhaustion so you can start building the perfect Bicep to Tricep ratio. You will superset when it says A & B. Full workout below.

1A. Close grip Bicep Curl ( you can use dumbbells or a Barbell) 4 sets of 12
1B. Tricep Dips 4 sets of 12

2A. Wide grip Bicep Curl ( Dumbbells or a Barbell) 4 sets of 12
2B. Single arm Tricep extension on Cable 4 sets of 12

3A. 21s (7 lower Bicep Curl, 7 upper Bicep Curl, 7 full Bicep Curl) that is 1 set. 4 sets total
3B. One arm reverse cable Extensions 4 sets of 12

Burnout: 2 Rounds

4A. Concentration Curls until failure
4B. Overhead Tricep Extensions until Failure

You will be sore for days after this workout :) I hope you guys enjoy it. If you do give it a thumbs up and don't forget to subscribe so you are always in the know of when I post a new video.


Song: Glude- Dreamers ( NCS Release)
https://youtu.be/Rgh9Lz3BYyY