Suggested Workout – Smoking Guns- Intermediate
An Excellent Workout For Building Biceps And Triceps
This workout should take around 22 minutes to complete.
Warm Up
5 minutes on the cross trainer, gradually increasing the intensity to get your heart beating in readiness for the workout
Main Workout
Choose a weight that makes the last 2 reps per set a challenge
Perform 2 Sets Of 12 Reps of each of the following:
Chest Press Narrow Grip – Vigorous Effort
Bicep Curl – Vigorous Effort
Tricep Extension (bench) Vigorous Effort
Bicep Curls (Dumbells) Vigorous Effort
Tricep Pushdown ( cable machine) Vigorous Effort
Press Ups ( Floor) On Toes – 1 set of 20 reps
Cool Down
5 minutes on rowing machine, gradually reducing speed and intensity to reduce heart rate
Stretches ( 30 seconds each)
Upper Back
Chest
Triceps ( 30 seconds each side)
As with all workouts, this is most effective when followed in conjunction with a healthy diet and lifestyle
