29/08/2026
BICEPS & TRICEPS — BAD WORKOUT
“Today we’re training arms — biceps and triceps.
Eight exercises. No shortcuts. Let’s work!”🫵
1️⃣ Cable Triceps Pushdown
“Start with cable pushdowns. Keep those elbows locked in, push down, and squeeze the triceps hard.”
2️⃣ Cable Curl
“Next, cable curls. Stay controlled, curl through the biceps, and squeeze at the top. No swinging.”
3️⃣ Overhead Triceps Extension
“Overhead extensions. Get a deep stretch behind the head, then extend and squeeze those triceps.”
4️⃣ Incline Dumbbell Curl
“Now incline curls. Let the biceps stretch fully, then curl up slowly and keep the tension where it belongs.”
5️⃣ Lying Triceps Extension
“Hit the triceps again with lying extensions. Control the weight on the way down and explode back up.”
6️⃣ Preacher Curl
“Preacher curls to isolate the biceps. Strict form, full range, and squeeze every single rep.”
7️⃣ Barbell Spider Curl
“Now spider curls. Chest against the bench, arms hanging down, and curl that bar straight up. Keep it strict — no momentum!”
8️⃣ Dumbbell Kickbacks
“Finish with dumbbell kickbacks. Keep the upper arm still, extend the elbow, and squeeze the triceps at the top.”
🔥 Finisher
“Eight exercises. Biceps destroyed. Triceps destroyed.
That’s what I call a bad workout — because your arms are going to feel it tomorrow!”
👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇
“Train hard. Stay consistent. And remember — no excuses, just results. 💪🔥”
