Biceps and Triceps Workout

Z125A quick workout- but it’s as tough as you make it. Turn up the intensity and really push yourself for those last reps, and you’ll get a fantastic pump. Just because there are less sets, doesn’t mean it’s less of a workout.


Exercise Rep Range
1. Twisting Curls* 3 sets
8, 10, 6
2. Kickbacks 3 sets
8, 10, 6
3. 21’s 3 sets
Alternate Grip each set overhand, close, wide
4. Skull Crushers 3 sets
SUPERSET 15,12,10
Close Grip press 20, 15, 12
5. Flat Barbell Curl 1 Burnout-Dropset
start with weight with rep range of 4-6
6. Dips on Flat Bench** 3 sets
Burnout- less than 15 seconds rest time between sets


*Arms start at side with knuckles facing outward; twist your wrist as you curl so that your palm is facing you at the end. Reverse twist as you lower the weight.

**Arms should be posted on a regular flat bench, while your feet are on top of a core ball or another flat bench. If your set is less than 10 dips, put your feet on the ground. The more you bend your knees, the easier it gets.




About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

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