Bi's & Tri's is an intense upper body strength workout that focuses on exhausting your biceps and triceps muscle groups with very little rest between exercises. In order to effectively reduce the rest needed between exercises you'll be working nine rounds. Each round consists of one set for biceps followed by one set for triceps, and you'll continue to repeat this sequence throughout your workout using a different exercise for every round. By not repeating any exercise throughout the program we eliminate boredom, increase mental awareness and stimulate muscle fiber recruitment from a surplus of angles.
To get maximum benefits from this XTrain arm program you'll need to use heavy weights and do between 10 and 16 reps for each exercise. I suggest first trying a weight that is about 70% of your one rep max, and make adjustments as needed. If you can easily do 16 reps for any exercise you should select a higher weight the next time you do this workout. Likewise, if you can't do at least eight reps you should consider lowering your weight. Remember, in order for this workout to be fully effective, you need to select a weight and resistance tube that challenges you for every exercise while still maintaining good form. You'll see us taking notes to record our weights and I encourage you to do the same. This way, the next time you do the workout you can make it even more effective!
Warm Up...... 5:03
Bonus Core #1........... 10:27
Bonus Core #2............. 12:30
100 Rep Challenge Bicep Curls....... 6:50
100 Rep Challenge Flat Bench Tricep Extensions..... 7:15