# Bis & Tris Blast

You'll torch your biceps and triceps with a focused arms session — expect a serious pump and real upper-body strength gains in just 30 minutes.

## Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Elbow Circle
- 1 × 8 Wrist Flexibility Stretch
- 1 × 10 Scapular Push-Up
- 1 × 10 Scapular Shrug

## Main Workout

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

## Cool Down

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