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Compound exercises are a great option when you’re limited on time. Movements like the static bridge to chest press require ...

Cable Overhead Triceps Extension – 2 sets x 10-12 reps Day 2 (12-20 reps) Dumbbell Seated Arnold Press – 3 sets x 10-12 reps. Rest: 75 seconds Incline Dumbbell Curl – 3 sets x 10-12 reps.

This isolates the triceps, promoting muscle definition and reducing the appearance of flabbiness. Stronger triceps help create that “sculpted” arm look when body fat is reduced. 4. Shoulder press ...

Overhead Tricep extensions To strengthen specifically, use isolation exercises with overhead tricep extensions. Hold the dumbbell in your hands over your head with your elbows bent.

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Using dumbbells or resistance bands, start with arms extended, palms forward, and curl weights toward shoulders before lowering with control. Select a weight allowing 12-15 challenging repetitions.

Reps: Halfway hold for 30 seconds How to do it: Curl the barbell as you normally would, but stop once your forearms are parallel to the ground, with your elbows at about a 90-degree angle.

Hammer Curls — 10, 8, 8 Overhead Tricep Extensions – 15,12, 8+ dropset Reverse hammer curls — 8, 6, 6 (per arm) Tricep kickbacks — 12, 10, 15 Bicep curls with hammer finish — 12, 10, 8 ...

Workout 2: Close-Grip Bench Press, Overhead Tricep Extension, and Zottman Curl This workout engages the triceps and biceps through compound and isolation movements. The close-grip bench press targets ...

Throw in a bench press and an overhead press, and you have covered the most important muscle groups without having to tumble down the rabbit hole of specific exercises for biceps, triceps ... while ...