3/3 & 3/4 Workouts: Cardio, Biceps, Triceps

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Today’s workout was pretty much the exact same biceps/triceps workout that I did last week so I’m gonna keep this pretty short. I did do over an hour of cardio last night and I included that in the beginning of this workout post. The biceps/triceps workout immediately follows and is a great workout for those looking to tone their arms.

3/3 Cardio Workout

  • 60 minute walk @ 4 mph, 10% incline
  • 10 minute cool-down @ 3 mph, 0% incline

Total Time: 70 minutes

Total Distance: 4.5 miles

Total Calories Burned: 711


3/4: Biceps Workout

EZ Bar Curls

  • 4 sets x 15 reps, 20#

Preacher Curls

  • 4 sets x 15 reps, 15#

Hammer Curls

  • 4 sets x 15 reps, 8#

Triceps Workout


  • 4 sets x 15 reps, 20#

V-Bar Pressdowns

  • 4 sets x 15 reps, 25#

Tricep Kickbacks

  • 4 sets x 15 reps, 8#

The End. :)

All the best,


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Mindi is the founder and author of Lifting Makes Me Happy (formerly Build Your Dream Body). She's happily married in a blended family of six. She fights depression and anxiety with fitness and writing and hopes to motivate and inspire other women who struggle, to keep fighting.

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    Mark Martinez
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