Intermediate
Biceps Triceps Routine
Superset your arms: biceps under the bar, triceps on dips and diamond push-ups.
This circuit alternates pulling and pushing to saturate the biceps and triceps. Diamond push-ups, Korean dips and chin-ups follow one another for a complete arm session.
The circuit — 4 rounds
4 min between rounds, 30 s between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Diamond push-ups
10reps
2
Chin-ups
10reps
3
Korean dips
10reps
4
Incline chin-ups
25reps
5
Straight-bar dips
12reps
6
Negative chin-ups
8reps
7
Dips
15reps
⏱ Rest timers
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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