15 хв. РЕФІНОВАНІ РУКИ | Силове тренування на біцепси та трицепси

This 15‑minute intense upper‑body workout focuses on isolated biceps and triceps exercises, with 8 movements totaling 200 reps (25 per exercise) and 20‑second rest intervals. Use dumbbells ranging 10–25 lb and optional equipment such as a bench or chair. The routine includes biceps curls, concentration curls, incline curls, triceps extensions, incline triceps extensions lying on the side, and triceps kickbacks, making it a compact and effective home training session.