# Bis & Tris Burn

You'll torch your arms with a focused push-pull session — expect a serious burn in your biceps and triceps by the end!

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Elbow Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Scapular Push-Up

## Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - Dip Progression
  - Pullup Progression
- **Superset · 3 rounds**
  - 12 Triceps Extension - Bodyweight (Bar)
  - 12 Bodyweight Bicep Curl - Body Only

## Cool Down

- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Biceps Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Chest Expansion Stretch (Elbows Back)