Biceps/Triceps Workout

Emerald City Athletics - Wallingford
2025/12/31 Edited to

Related posts

A top-down view of a gym floor with a workout bench, dumbbells, and a water bottle. A person's feet in white sneakers are visible. Overlay text reads "5-DAY WORKOUT SPLIT" with an arrow pointing right.
A white page displaying the Monday and Tuesday workout routines. Monday focuses on quads and glutes with exercises like sumo squats and Stairmaster. Tuesday is conditioning with a walk and various abs exercises.
A white page detailing the Wednesday and Thursday workout routines. Wednesday includes chest, triceps, and shoulders exercises like shoulder press and push-ups. Thursday is conditioning with a run, abs, and Stairmaster.
5-DAY WORKOUT SPLIT
Here is my weekly gym split that I have been using!! DEFINITELY NOT A GYM EXPERT🚨 But… this is what works for me:) 🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️ #gymideas #gymlifestyle #workoutsplit #workoutroutine #Fitness #fitnessjourney #
🍓ARIANNA KOTOPOULOS🍓

🍓ARIANNA KOTOPOULOS🍓

4496 likes

✨💪🏾 SIMPLE Gym Workout Split | SAVE FOR LATER 🤸🏾‍♀️✨
✨ This workout plan is designed to hit every muscle group while giving your body the rest it needs to recover. Whether you're building strength, toning up, or just getting started, this plan is easy to follow and super effective. Save this post, share it with a gym buddy, and let's get movi
Margarita

Margarita

1489 likes

A purple Planet Fitness stair master machine is shown, with text overlay indicating it's for a beginner workout, recommending 10-15 minutes on the stair master.
A row of purple and gray treadmills at Planet Fitness, with text overlay recommending 20-30 minutes on the treadmill for a beginner workout.
A purple 'Elevate' ab machine is displayed in a gym setting, with text overlay suggesting 5 sets of 10 repetitions for abdominal exercises.
Beginner 𝚆𝚘𝚛𝚔𝚘𝚞𝚝! 🏋🏽‍♀️ 🥰💪🏽
Just started going to the gym and don’t know what to do ? Maybe this can help! 🫶🏾🌸🩷✨💪🏽🏋🏽‍♀️ #workout #gymworkout #planetfitness #exerciseroutine
Cherry💕

Cherry💕

5692 likes

Sculpted Arms in 20 Min -Dumbbell Workout for Bice
Want toned, strong arms without spending hours at the gym? This dumbbell arm workout hits all the right spots—biceps, triceps, and shoulders—in just 20 minutes! Grab a pair of moderate-weight dumbbells and get ready to feel the pump: Defined biceps Sculpted shoulders Strong, toned triceps
fitnessbyfittiff

fitnessbyfittiff

301 likes

Chest and Triceps Workout
⏰ time needed: 1 hour 1: Dumbbell Chest Press (4 x 6-8 reps) 2: Skull Crusher (4 x 6-8 reps) 3: Decline Closed Grip Chest Press (4 x 6-8 reps) 4: High Cable Chest Fly (3 x 8 reps) (3 sets): 5a: Tricep Pulldown (8-10 reps) 5b: Single Arm Tricep Extension (6-8 reps each) 6
Skylar Stevens

Skylar Stevens

182 likes

A woman from behind, wrapped in a towel, with text overlays 'LEAN & TONED UPPER BODY' and 'SLIM THICCCK LOWER BODY' with peach emojis, illustrating the fitness goals of the workout routine.
Text outlining workout strategies: prioritizing quantity over intensity, using moderate reps for the upper body, and training glutes and lower body to failure for muscle growth.
Further workout strategies are presented, including progressive overload for the lower body, focusing on compound movements, and reducing bicep isolation for a toned upper body.
4 Day Slim Thiccck Workout Routine: Grow a juicy 🍑
When it comes to sculpting your dream physique, finding the right balance between strength and muscle definition is key. For many women, the goal is to build a toned upper body without adding bulk, while creating a fuller, more defined lower body—especially in the glutes. To achieve this ba
Chalie_Baker

Chalie_Baker

4755 likes

Miley Cyrus Pilates arms workout!!
Sculpted, toned arms like Miley Cyrus? Yes, please! Try these 3 Pilates-inspired moves to fire up your upper body and get those lean, defined arms. We’ve got Overhead Press, Goal Post, and Prayer Pulse—each one targets your shoulders, triceps, and biceps for that sleek, strong look. No heavy we
Ericka Taylor

Ericka Taylor

68 likes

Chest, Triceps & Shoulders Workout
1: Chest Press (4 x 6-8 reps) 2: Arnold Press (3 x 6-8 reps) 3 sets: 3a: Incline Closed Grip Chest Press (8-10 reps) 3b: Skull Crusher (8-10 reps) 4: Incline Chest Fly (3 x 8-10 reps) 3 sets: 5a: Lateral Raise (12 reps) 5b: Tricep Pulldown (8-10 reps) 3 sets: 6a: Seate
Skylar Stevens

Skylar Stevens

26 likes

Curves in the Right Places: Workout Routine 101 🍑🍑
This is one of my routines that’s designed to maximize muscle growth, strength, and endurance using just four key exercises per muscle group. Each movement focuses on different angles and movement patterns to ensure complete muscle development. All exercises use free weights or machines for optimal
Chalie_Baker

Chalie_Baker

197 likes

A woman in black workout attire poses in a gym locker room, showcasing her glutes. Overlay text reads "Slim Thick Workout" and "What Grew my Glutes & Toned my whole body + The 16:8 Diet."
A list detailing a Lower Body Sculpting Workout, including Hip Thrusts, Goblet Squats, Bulgarian Split Squats, Split Squats, Romanian Deadlifts, and Smith Machine/Free Weight Hip Thrusts, with recommended sets and reps for each exercise.
A list outlining a Cardio and Upper Body HIIT workout. It includes a Jumping Rope routine with intensity and cool-down instructions, and Circuit 1 of the HIIT Upper Body Workout with exercises like Wide-grip Lat Pulldown and Mountain Climbers.
Body Sculpting 🔥HIIT🔥Workout + Glutes 🍑
For beginners, start with lighter weights and gradually increase as you get comfortable. If you're new to working out, focus on mastering the form before adding more intensity. Feel free to mix these exercises or do them in sequence based on your preference. Additionally, consider incorporat
Chalie_Baker

Chalie_Baker

2725 likes

Chest and Triceps Workout
1: Chest Press (3 x 10-12 reps) 2: Closed Grip Chest Press (3 x 8-10 reps) 3: Skull Crusher (3 x 8-10 reps) 4: Chest Fly (3 x 8-10 reps) 5: Tricep Pulldown (4 x 8-10 reps) (3 sets): 6a: Alternating Chest Press (16 reps total) 6b: Single Arm Tricep Extension (8 reps each)
Skylar Stevens

Skylar Stevens

21 likes

Chest and Triceps Workout
⌚️Time needed: ~50 minutes 1: Chest Press (4 x 6-8 reps) 2: Closed Grip Chest Press (3 x 6-8 reps) 3: Skull Crusher (3 x 8 reps) 4: Tricep Pulldown (4 x 8-10 reps) 5: High Chest Fly (3 x 8-10 reps) (3 sets): 6a: Alternating Chest Press (20 reps total) 6b: Single Arm Trice
Skylar Stevens

Skylar Stevens

54 likes

Chest and Triceps Workout
👏🏻Time Needed: 40 minutes 1: Chest Press (4 x 6-8 reps) 2: Closed Grip Chest Press (3 x 8-10 reps) 3: Skull Crusher (3 x 8-10 reps) 4: High Chest Fly (3 x 8-10 reps) 5: Tricep Pulldown (3 x 10-12 reps) (3 sets): 6a: Push-Up with Lift-Off (6-8 reps) 6b: Single Arm Tricep
Skylar Stevens

Skylar Stevens

90 likes

Chest, Triceps & Shoulders Workout 💪🏻
👏🏻Time needed: 55 minutes or less 1: Chest Press (4 x 6-8 reps) 2: Overhead Press (3 x 8-10 reps) 3: Skull Crusher (3 x 8-10 reps) (3 sets): 4a: Incline Closed Grip Chest Press to Chest Fly (8 reps) 4b: Lateral Raise (10-12 reps) (3 sets): 5a: Tricep Pulldown (8-10 reps)
Skylar Stevens

Skylar Stevens

43 likes

Biceps + triceps workout to slim your arms!
Full details below! This should take around 45 min :) Cross-body triceps extension: 3 sets of 10-12 reps - Begin with your hands together in front of you - Straighten your elbows until your arms are fully extended - Your arms should each be at about a 45° angle - Slowly bend back to the sta
Trisha Morrison

Trisha Morrison

30 likes

Biceps & Triceps Workout ✨
#bicepsworkout #gymworkout #tricepsfordays #gymgirlsoflemon8
Isabella

Isabella

46 likes

Chest, Triceps & Shoulders Workout 💪🏻
1: Chest Press (4 x 8-10 reps) 2: Overhead Press (4 x 8 reps) 3: Skull Crusher (4 x 10-12 reps) 3 sets: 4a: Incline Closed Grip Chest Press to Chest Fly (8 reps) 4b: EZ Bar Front Raise (8-10 reps) 5: Tricep Pulldown (3 x 10-12 reps) 6: Rear Deltoid Face Pull (3 x 10-12 reps)
Skylar Stevens

Skylar Stevens

36 likes

Biceps, Triceps and Back
Grab your 12/15 lb dumbbells and kettlebells and let’s build upper-body power! This session hits your arms and back with controlled reps and solid form. We’re working 12–15 reps or 50 seconds, 4 rounds, and focusing on strength, muscle endurance, and definition. Perfect for anyone looking to tone t
GetFitwithLJ

GetFitwithLJ

195 likes

A woman in blue workout attire and headphones takes a mirror selfie in a gym locker room, with text overlays "target your triceps" and "sculpt this area!" to introduce a workout.
A split image demonstrates the "cross body triceps extension" exercise, showing a woman holding cables in the starting and fully extended positions, with instructions and a tip to squeeze muscles.
A split image demonstrates the "incline skullcrusher" exercise, showing a woman on an inclined bench holding dumbbells above her face and with arms bent back, along with instructions and a grip tip.
Target your triceps with this workout!

Triceps extension 3 sets of 8-10 reps - Begin with your hands together in front of you, holding two cables - Straighten your elbows until your arms are fully extended - Your arms should each be at about a 45° angle - Slowly bend back to the starting position -*Tip*: Squeeze at the bottom to
Trisha Morrison

Trisha Morrison

72 likes

My workout split
kate

kate

16.1K likes

At Home Triceps Workout Routine
💪🏻Exercises: Skull crushers Tate Press Tricep press Overhead tricep press Tricep kickbacks Tricep Dips Tricep pushups Perform each exercise 3-4x to failure Outfit & gear: (linked in my LTK) Top: CRZ YOGA #tricepsworkout #athomeworkout #upperbodyworkout #workout
Andi🖤

Andi🖤

56 likes

Back,triceps,biceps
Try these excersises on your next upper body day #explorepage #plussize #motivation #fitnessjourney #gymworkout
Fitness life

Fitness life

79 likes

Bicep and Tricep Workout
#bicepsworkout #tricepsworkout #armworkout #armexercises #upperbody
rainnapreisch

rainnapreisch

15 likes

A flat lay image showing two dumbbells on a dark gym floor, with a pink water bottle and light-colored gym shoes in the background. The text overlay reads '5 DAY WORKOUT SPLIT That changed my life'.
A side-by-side comparison of a person's body transformation over two years. The left image (2022) shows the person in a mask and hoodie, while the right image (2024) shows them in a t-shirt and headphones, both wearing pink leggings.
A white background with black text detailing the Monday workout routine for 'back and biceps', including exercises like pull-ups, barbell rows, bicep curls, and finishing with cardio.
My current workout split 🎧✨
For the girlies that want to work out 5 days a week but don’t know what to do. This will change your life 🫶🏼✨ I’m stepping out of my confort zone by showing my before and after of 2 years. Between 2020 and 2022 I was not felling good. I was dealing with loss and depression. It has been a rough cou
Karina Berrios 🦋

Karina Berrios 🦋

4319 likes

A woman takes a mirror selfie in a locker room, with text overlays indicating a "WORKOUT SPLIT" that is "5X A WEEK" and "LEG GROWTH FOCUSED."
A woman poses in a gym mirror, showcasing Day 1 of her workout split focusing on hamstrings and glutes, including exercises like hip thrusts, dumbbell RDLs, cable kickbacks, lying leg curls, and hip abductions.
A woman takes a mirror selfie in a gym, displaying Day 2 of her workout split for back and biceps, featuring exercises such as assisted pull-ups, T-bar rows, lat pull-downs, seated cable rows, cable rope curls, dumbbell curls, and rear delt flies.
Workout Split for Leg Growth ✨🍑🤩
5 day workout split for leg growth! I recommend training legs 2-3x a week if you are looking for growth and development, but with training legs so often, you also need to make sure you are giving your body adequate amount of rest in between training sessions, I recommend something like 3 days on
Madisonleeobrien

Madisonleeobrien

83 likes

A Smith machine in a gym with text overlay announcing a '5-Day Workout Plan' using only the Smith machine, encouraging users to double tap and follow for more content. A 'SWIPE' arrow indicates more slides.
A detailed workout plan for 'Day One: Glutes & Hamstrings' using the Smith machine, listing exercises like Glute Bridges, RDL's, and Sumo Squats with step-by-step instructions. A 'SWIPE' arrow is visible.
A detailed workout plan for 'Day Two: Chest, Shoulders, Triceps, & Arms (Push)' using the Smith machine, listing exercises like Shoulder Press, Bench Press, and Skull Crushers with step-by-step instructions. A 'SWIPE' arrow is visible.
5-DAY WORKOUT, USING ONE MACHINE 🏋🏾‍♀️🩷
DOUBLE TAP & FOLLOW ME! Do you love the SMITH MACHINE & been trying to find more workouts to do on it? Think the Smith Machine is just for beginners? Think again! This full 5-day routine will hit every muscle group, helping you build strength, sculpt muscle, and level up your training 🩷✨
Kee🤎|Multi-Passionate Creator

Kee🤎|Multi-Passionate Creator

295 likes

A woman in blue workout attire stands in a gym, facing away from the camera, next to a cable machine. Overlay text reads "PUSH WORKOUT shoulders | triceps | chest," indicating the focus of the workout routine.
Two frames show a woman performing an incline dumbbell press on an inclined bench. The left frame shows the dumbbells at face level, and the right shows them pushed upwards. Text describes the exercise, sets, reps, and form cues.
Two frames show a woman performing a dumbbell shoulder press on an inclined seat. The left frame shows dumbbells at shoulder height, and the right shows them pressed overhead. Text describes the exercise, sets, reps, and form cues.
Push Workout for your shoulders, triceps, & chest
Don't skip push day! Check out this workout: Incline dumbbell press: 3 sets of 6-10 reps - Set a bench inclined about 30°- 45° - Begin with your dumbbells at face level, with elbows slightly tucked in - Push the dumbbells upwards and inwards, over your face - Slowly bring them back down
Trisha Morrison

Trisha Morrison

79 likes

Bicep and tricep workout 💪🏼🔥
Bicep/ tricep workout ↙️ 1️⃣ Db curl> 3x10-12 2️⃣ Db skull crusher > 3x8-10 3️⃣ Db incline curl > 4x8-10 4️⃣ Cable tricep pushdown > 4x10-12 💥 Get STRONGER arms with this killer bicep & tricep workout 💪🏼 #bicepstriceps #bicepworkout #summerbod #fitnesslifes
Victoria Franada

Victoria Franada

41 likes

Workout routine for lifting 4 days per week
If you're planning to lift weights 4 days a week, here's a very solid workout plan that will give you great results if you do it consistently and push yourself! Day 1: Glutes & hammies Here's an example workout you can do: - Hip thrust 3 x 8-12 - Dumbbell RDL 3 x 8-12 - Glu
Trisha Morrison

Trisha Morrison

333 likes

A woman in purple workout attire and headphones smiles while taking a mirror selfie in a locker room, with text overlay "30 min triceps workout you should try" and dumbbell icons.
A split image shows a woman performing incline skullcrushers with dumbbells on an inclined bench, demonstrating the exercise's range of motion, with text describing the workout and reps.
A split image shows a woman performing overhead rope extensions using a cable machine, illustrating the movement from bent to extended arms, with text detailing the exercise steps.
30 min triceps workout you should try
Workout details: Incline skullcrusher: 3 sets of 10-12 reps - Lay on a bench inclined back around 30-45° - Bend your arms back behind you, keeping elbows in one spot - Straighten your arms back up Overhead rope extension: 3 sets of 10-12 reps - Adjust the cable to around hip height and s
Trisha Morrison

Trisha Morrison

37 likes

Quads . Core. Chest . Hip flexors. Biceps. Triceps
Sometimes you don’t have time so you need a movement that hits all the muscle groups. #Fitness #gymmotivation #GirlTalk
Zimfit

Zimfit

130 likes

🤍Workout split🤍
If you need help knowing what these workouts are you can always look them up on TikTok✨ Don’t forget use take your rest days (Saturday & Sunday) // As for sets & reps, I normally just do 3 sets of 10 or until failure (until you can’t anymore) 3 sets till you can’t. That’s when you’ll see
Kelsea Marie

Kelsea Marie

2261 likes

A woman in blue workout attire takes a mirror selfie in a gym bathroom, with text overlay announcing "MY CURRENT WORKOUT SPLIT" to introduce her fitness routine.
A woman performs a barbell RDL in a gym, demonstrating exercises for glutes and hamstrings, including hip thrusts, RDLs, hamstring curls, and glute medius kickbacks.
A woman performs a cable exercise for back and biceps, with text listing exercises like lat pulldowns, face pulls, cable rear delt flys, bicep curls, and cable rope curls.
MY CURRENT WORKOUT SPLIT
I’ve tried many workout splits over the last 2 years, nothing really stuck/worked until I started doing my current one. It took a lot of trial and error and many mistakes until I found the perfect split for my goals. Personally, my goals are to achieve an hourglass look, slimmer waist, bigger g
Alexa Gonzalez

Alexa Gonzalez

431 likes

A woman in workout attire and headphones sits on a gym bench, showcasing her biceps and triceps. The image introduces a '4 exercise ARM WORKOUT' with text overlays indicating the muscle groups targeted.
Two split images show a woman demonstrating the incline hammer curl exercise. She is seated on an incline bench, performing the movement with dumbbells, from arms extended to curled up, with instructions provided.
Two split images show a woman performing seated dips on a gym machine. The top image shows her gripping the handles, and the bottom shows her bending her arms to bring the handles up, with exercise instructions.
4 Exercise Arm Workout
Here's a great workout to target your arms, specifically your biceps and triceps! Incline hammer curl: 3 sets of 6-8 reps - Set the bench slightly tilted back - Start with dumbbells at your sides, palms facing in - Curl the weights up, keeping palms in so the ends of the dumbbells are poi
Trisha Morrison

Trisha Morrison

26 likes

🔥 Chest + Triceps + Core Workout
Hot girls lift, tone, and tighten 💅🔥 Chest, triceps, and core on fire today. 1️⃣ Push-Ups – 3 sets of 10–15 2️⃣ Tricep Dips (bench or chair) – 3 sets of 12 3️⃣ Incline Chest Press (dumbbells) – 3 sets of 10 4️⃣ Tricep Kickbacks – 3 sets of 12 5️⃣ Plank Shoulder Taps – 3 sets of 30 sec 6️⃣
Megan0615

Megan0615

235 likes

Triceps workout, FOLLOW FOR MORE
#tricep #triceps #gymroutine #workout #workoutmotivation
Mr CODY BACKUP

Mr CODY BACKUP

498 likes

5am Workout Routine: Full Body 🏋🏽‍♀️✨
Incline Walk : .50 mile Smith Machine Squats - gluteus maximus, the gluteus medius, and the gluteus minimus. Dumbbell hip thrusts - glute strength, athletic performance, posture, and lower body strength Bulgarian split squat with dumbbells - glutes, hamstrings, and quads while testing ba
LaLa | Faith and Wellness 💛

LaLa | Faith and Wellness 💛

95 likes

A woman in black athletic wear takes a mirror selfie in a locker room. Text overlay reads 'workout split for leg growth 5 active days, 2 rest days', introducing a fitness routine.
A woman performs a quad-focused leg exercise on a leg press machine in a gym. Text overlay indicates 'Day 1: Legs quad focused PERIOD'.
A woman performs an upper body push exercise with dumbbells on an incline bench in a gym. Text overlay states 'Day 2: Upper Push chest, shoulders, triceps'.
LEG GROWTH - workout split
If your goal is to grow your lower body- here is a workout split that involves 5 days of training and 2 rest days! While training legs 3 times a week it is CRUCIAL that you prioritize rest and recovery by warming up, stretching, and taking your rest days! Growth also requires good sleep, a nutri
Madisonleeobrien

Madisonleeobrien

68 likes

A black 35-pound dumbbell with a pink ribbon tied around its handle rests on a dark gym floor. Overlay text reads 'Weekly Routine TO IMPROVE YOUR LIFE WORKOUT EDiTiON', indicating a fitness guide.
Beginners Workout Guide
BASICS: * Strength training 2-3x/week including: * Chest, triceps, & shoulders * Back & biceps * Legs * Give your muscles 48 hours between training * 3 sets of 8-12 reps * Cardio 3-5x/week * 75 minutes of intense activity (total for the week) * 150 minutes of mo
savannah

savannah

125 likes

See more