Here is Muscle gain workout plan for you as a part of the weekly workout plan. This includes Day 05 – Biceps workout & Triceps Workout
Day 01, 02, 03 & 4 has already been shared. Watch them if you have not watched them already.
Yatinder Singh
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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Want Bigger Biceps? Then watch this:
Best Triceps Workout:
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