top of page


This workout alternates between pushing exercises that target the triceps and pulling exercises that target the biceps. As always, warm up before starting the workout and cool down afterwards. Adjust the weights and repetitions based on your fitness level and gradually progress over time.

Warm-Up: 5-10 minutes of light cardio (e.g., jogging, jumping jacks) to increase blood flow to the muscles and prepare your body for the workout.

Push-Pull Workout:

Push Exercises (Triceps):

  1. Bench Press:

  • 4 sets x 6-8 reps

  • Focus on the barbell bench press to target the chest and triceps. Use proper form and an appropriate weight.

  1. Overhead Tricep Extension (Dumbbell or Barbell):

  • 3 sets x 10-12 reps

  • Hold a dumbbell or barbell overhead and extend your arms. Focus on the contraction in your triceps.

  1. Dips:

  • 3 sets x max reps (bodyweight)

  • Use parallel bars or a dip machine. Lower yourself until your upper arms are parallel to the ground.

Pull Exercises (Biceps):

  1. Pull-Ups:

  • 4 sets x max reps (bodyweight)

  • Utilize an underhand grip to emphasize the biceps. If needed, use assistance bands or a pull-up machine.

  1. Barbell Bicep Curls:

  • 3 sets x 8-10 reps

  • Use a supinated (underhand) grip. Curl the barbell while keeping your elbows stationary.

  1. Hammer Curls (Dumbbell):

  • 3 sets x 10-12 reps

  • Hold dumbbells with a neutral grip (palms facing each other). Curl the weights while keeping your upper arms stationary.

Cool Down: 5-10 minutes of light stretching, focusing on the muscles worked during the workout.


  • Rest 1-2 minutes between sets.

  • Focus on maintaining proper form and technique for each exercise.

  • Gradually increase the weight as your strength improves.

  • Include a variety of exercises to target different parts of the triceps and biceps.

  • Always consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any underlying health conditions or concerns. They can help tailor the workout to your specific needs and goals.


Recent Posts

See All
bottom of page