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Biceps/Triceps

You: Write me a biceps and triceps workout plan that consists of 3-5 exercises, 5-8 reps, 2 minutes rest between sets, that will take less than 40 minutes to complete.


Me: Here's a biceps and triceps workout plan for you:


Biceps:

✅Barbell Bicep Curls: 4 sets x 6 reps

✅Hammer Curls: 3 sets x 8 reps

✅Concentration Curls: 3 sets x 8 reps


Triceps:

✅Tricep Dips (bodyweight or weighted): 4 sets x 6 reps

✅Skull Crushers: 3 sets x 8 reps

✅Tricep Pushdowns (with rope attachment): 3 sets x 8 reps


Rest for 2 minutes between each set. This workout should take around 35-40 minutes to complete. Make sure to warm up properly before starting and cool down/stretch afterward. Adjust weights as needed for your fitness level and aim for progressive overload over time.



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