| DAY 5 | Bicep / Tricep & Forearms Workout for BEGINNERS! (Hindi / Punjabi)

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As part of the beginners bodybuilding series we will be doing bicep and tricep as well as forearms workout. Make sure you stretch. Watch our first video for stretching or watch our stretching video.

Following is what we performed in this routine:
Alternate Dumbbell Curl
4 Sets of 10 Reps with 30-45 sec break

Alternate Hammer Curl
4 Sets of 10 Reps with 30-45 sec break

Barbell Curl (Ez Bar)
3 Sets of 12 Reps with 30-45 sec break

Tricep Push Down
4 Sets of 10 Reps with 30-45 sec break

Bench Dips
4 Sets of 10 Reps with 30-45 sec break

Seated Tricep Overhead Extension
3 Sets of 12 Reps with 30-45 sec break

Wrist Curls (Barbell)
3 Sets of 25 Reps with 30-45 sec break

Reverse Wrist Curl (Barbell)
3 Sets of 25 Reps with 30-45 sec break

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