In this complete TRICEP / BICEP gym routine we tried targeting Arms from all angles. Started off with triceps and moved onto biceps, Kept compound moves heavy to hit hypertrophy!


All our routines are tried and tested in our facility.

Following is what we performed in this tutorial.

Tricep Push down
4 sets of 12 reps

Low Pully Seated Extensions
4 sets of 10-12 reps

Skull Crushers
6 sets of 10 reps

Tricep Press
4 sets of 6-8 reps

21's using Ez Curl Bar
3 sets of 21 reps

Skull Crusher using EZ CURL BAR
4 sets of 8 reps

Tricep Dips using a BENCH
2 sets of 25 reps

Alternate Dumbbell Curl
4 sets of reps

One Arm Preacher Curl
2 sets of 15 reps with no break between sets

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Watch BBRT #34- TRICEP / BICEP full gym WORKOUT for BEGINNERS! (Hindi / Punjabi) With HD Quality.