Biceps + Triceps Workout (Build a Combo)

This workout is broken up into three sections. In each section, you’ll build a combo of exercises over 90 seconds. Rest 30 sec then repeat a total of three times. Here’s a breakdown:

—15 sec Movement A
—30 sec Movement A + Movement B
—30 sec Movement A + Movement B + Movement C
—15 sec Movement C

When you complete three sets of the combo, you rest for 60 seconds before moving onto the next combination.

EQUIPMENT NEEDED
*link is affiliate*
—Set of light – medium dumbbells (I have two options on hand, 8lbs and 5lbs) http://amzn.to/2iyEWy0

WORKOUT BREAKDOWN
COMBO 1 – biceps
See 01:44 for a preview of the exercises.
— Circle Curls
—— Lateral Extension
——— Wide Pulse x2

COMBO 2 – triceps
See 08:15 for a preview of the exercises.
— Straight Lift, Palms Up
—— Squeeze In
——— Bend – Stretch

COMBO 3 – biceps
See 14:46 for a preview of the exercises.
— Hammer Curl
—— Front Reach
——— Straight-Arm Pulse

As with all workouts, make sure to warm up beforehand. I have two on my channel:
—5-Min Warm Up https://bit.ly/2svyr9D
—7-Min Gentle Warm Up (no jumping) https://bit.ly/2ODQl2H

A proper cool-down is important, too! Take some time to stretch after this workout. I have one on my channel:
https://bit.ly/2DDObJW

Full blog post: https://pumpsandiron.com/2020/06/17/20-min-arm-workout-biceps-triceps/

IF YOU LIKED THIS WORKOUT:
—Same structure, different exercise combos: https://bit.ly/2Vl1IjX
—These upper body workouts mix light-weight endurance burnouts with heavier weighted circuits:
—Biceps & Triceps focus https://bit.ly/2GZN7SF
—Shoulders focus https://bit.ly/2Uy3e1K
—Back focus https://bit.ly/31wJxZE
—If you like the build-a-combo structure, these full-body workouts use it:
—Bodyweight https://bit.ly/375J81l
—Sliders https://bit.ly/373JJAB

LET’S HANG OUT!
—Blog https://pumpsandiron.com
—Studio Pumps https://pumpsandiron.com/studio-pumps/
—Facebook https://www.facebook.com/pumpsandiron/
—Instagram https://www.instagram.com/nicolepearce/
—Twitter https://twitter.com/nicoleperr

INTRO/OUTRO SONG:
Track: Weero & Mitte – Our Dive [NCS Release]
Music provided by NoCopyrightSounds.
Watch: youtu.be/qKqSBm07KZk
Free Download / Stream: ncs.io/OurDiveYO

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