Basic Bis & Tris

Example- Bis & Tris Workout
Disclaimer: This workout is not for everyone and should be modified accordingly.
Contact me if you have a question about a specific exercise!

 Example pictures/videos coming soon!  

Biceps
*Warm up*  3x
"21"
(20-30lb barbell) 
7 low curls, 7 high curls, 7 full curls

Bicep curl machine with bar attached
2 variations-
Inside/Outside grip
3 x 12 each arm

Cable machine (standing) bicep curls
Holding both cables (arms down by sides, almost in a V shape), one arm curl at a time towards chest.
3 x 10 each arm

Bicep curl machine, one arm
3 x 12

(20-30lb barbell) "Full bicep curl"
3 x 10

"Seated, high dumbbell curls"
Dumbbells in hand, arms to your side while seated, lift one arm up almost like a "hammer curl" and when almost to a curl position, bring wrists in facing you, so that you are making a bicep curl motion. Arm should be a 90 degree angle when curl is finished. 
3 x 10 each arm

"Alternating dumbbell bicep curls" 
3 x 20

"Dumbbell hammer curls" 
3 x 20

"Front curls"--both arms at the same time
3 x 12

Triceps

"Tricep extension" --using one arm
3 x 12

"Seated tricep extension"--using two arms 
3 x 12

Tricep push down machine
3 x 12

Cable machine
Attach bar
Stand away from machine, back slightly arched, hands on each side of bar. Push down but away from body keeping arms straight.
3 x 12

Cable machine 
Use same bar, or rope
Tricep push down 
3 x 12

Cable machine
Same bar, tricep pull downs
Grip is under the bar, not over like push downs
3 x 12

"Tricep dips"
3 x 12