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Bis & Tris Workout

Posted by Shawn Sprafka on

You should follow this routine in the order as it's listed and use weight based off your strength and endurance. It will vary for everyone. 

If you need some extra energy, focus and pump...I also used one of our hottest/best pre-workouts that we currently have Sidewalk Kraka

You can also browse our other pre-workout options by clicking here.


Super Set 1:

Straight Bar Curls - 1 Set of 50-100 or until failure **Do not set the bar down until you finish all of the

Bench Tricep Dips - 1 Set Until Failure

Super Set 2:

Incline Hammer Curls - 4 sets of 8 (each arm)

Single Arm Tricep Pushdowns - 4 sets of 8 (each arm)

Super Set 3:

Reverse Curls - 4 sets of 8 

Skull Crushers - 4 sets of 8 

Super Set 4:

Sitting Overhead Tricep Extensions - 4 sets of 8

Concentration Curls (Arnold Curls) - 4 sets of 8 (each arm)

Burn Out:

Pick any tricep exercise and do 1 set until failure

Pick any bicep exercise and do 1 set until failure 


For recovery & growth I would definitely recommend supplementing with a protein powder.  Repairing those torn muscle fibers as quickly as possible is essential in muscle growth, and our protein powders will help you do that! Another option can be BCAAs which will help prevent muscle breakdown and keep you in an anabolic state. 


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Thanks for reading.



NutriFit is a locally and privately owned nutritional supplement retail company specializing in high-quality products, competitive pricing, nutritional information and excellent customer service.

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