Biceps/Triceps Workout

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

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This image presents a 'Pull Day Example' workout routine. It details a 10-minute cardio warm-up, stretching, and exercises such as Assisted Pull-Ups, Lat Pulldowns, Seated Machine Row, Dumbbell Row, and Face Pull, with sets and reps. A woman is shown from the side.
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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 🩷✨
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Quads . Core. Chest . Hip flexors. Biceps. Triceps
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Lean and tone your upper body with these 4 exercises! When creating an upper body workout, I make sure to have a mix of pushing & pulling exercises. “Push” exercises refer to exercises that use your chest, triceps, and shoulders to do the work. “Pull” refers to exercises that use your back and
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Bicep and Tricep Workout
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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
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Weekly workout schedule ✨🏋️ let’s burn fat ‼️🔥
Want to stay fit even when you’re short on time for workouts? Follow me, I’ve got a plan for you! ❤️ ✅ DAY 1 – Glutes & Hamstrings (Monday) Warm-up (5–10 min): • Stairmaster or treadmill incline walk • Dynamic stretches (leg swings, hip circles) Workout: 1.&#x
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