# Biceps ombro e triceps

## Warmup

- 1 × 20-40 Wrist Circle
- 1 × 1 Shoulder Warm-up - Resistance Band
- 1 × 10-30 Dead Bug
- 2 × 0s Wall Sit
- **Activation · 2 rounds**
  - 30-60s Handstand (Wall-Assisted)
  - 10-25s Pike Push Up Hold
- **Main · 3 rounds**
  - 10-15 Dip - Bench
  - 10-20 Lateral Raise - Dumbbell
  - 15-25 Hammer Curl - Dumbbell

## Workout

- **Burn · 3 rounds**
  - 15-25 Triceps Kickback - Dumbbell
  - 10-15 Front Raise (Overhead) - Dumbbell
  - 10-20 Bicep Curl (Incline) - Dumbbell