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Workout

Biceps and Triceps: Strength Balance

~1 h. 9 min.
~828 kcal
⁉️ Comments

This workout is designed for the simultaneous and balanced development of the two main antagonists of the arm — the biceps and the triceps. It is precisely the imbalance between them that most commonly leads to elbow discomfort, joint instability, and performance plateaus. Here you will work both muscle groups equally, alternating between curls and extensions, varying grips and load angles.

The workout is intended for an intermediate fitness level. All exercises are performed with FISIO functional loops — this allows you to smoothly adjust the load by changing your body angle, without axial pressure on the spine and without the need to select dumbbells or a barbell.

What you will get from this program:

  • Symmetrical development of the elbow flexors and extensors
  • Strengthening of the shoulder joint stabilizers
  • Improved neuromuscular control and arm coordination
  • Functional strength that transfers to sport and everyday life

Perform the exercises in the order given: start with basic bilateral movements, then move on to unilateral variations and more complex combinations. Pay attention to elbow position and avoid swinging the torso — the arms do the work, not momentum.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Back extension
1
Level: 2
10
Sumo squat
1
Level: 2
10
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Main exercises
Forearm flexion
4
Level: 2
R1
12
Forearm flexion
4
Level: 2
R2
12
Overhead Forearm extension
5
Level: 2
R1
12
Overhead Forearm extension
5
Level: 2
R2
12
Forearm flexion with reverse grip
3
Level: 2
R1
12
Forearm flexion with reverse grip
3
Level: 2
R2
12
Forearm extension
5
Level: 3
R1
12
Forearm extension
5
Level: 3
R2
12
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm extension (single arm)
5
Level: 2
S1
8
Forearm extension (single arm)
5
Level: 2
S2
8
Forearm extension (single arm)
5
Level: 2
S1
8
Forearm extension (single arm)
5
Level: 2
S2
8
Forearm flexion with single arm (sideways)
5
Level: 2
S1
8
Forearm flexion with single arm (sideways)
5
Level: 2
S2
8
Forearm flexion with single arm (sideways)
5
Level: 2
S1
8
Forearm flexion with single arm (sideways)
5
Level: 2
S2
8
Forearm extension (reverse grip)
6
Level: 3
R1
12
Forearm extension (reverse grip)
6
Level: 3
R2
12
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
R2
10
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Narrow grip pushups in plank
8
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R2
10
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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