Sagi’s Bod Exclusives Bis And Tris Workout – Dumbbell Arm Routine!

When I tried Sagi’s BOD Exclusives Bis and Tris workout, I felt the burn in my arms like never before! The supersets really pushed my limits, but I loved how each rep made me feel stronger. Over time, I started noticing more definition in my biceps and triceps, and it felt amazing to see the progress!

Sagi’s BOD Exclusives Bis and Tris workout is a focused arm training routine designed to build biceps and triceps through heavy lifting and proper form. It includes exercises like supersets for muscle growth. Perfect for anyone looking to strengthen and define their arms!

Stay tuned with us! We’ve got more coming your way as we dive deeper into Sagi’s BOD Exclusives Bis and Tris workout. You won’t want to miss all the tips and tricks to level up your arm training—let’s get those muscles growing together!

What is Sagi’s BOD Exclusives Bis and Tris Workout?

Sagi Kalev’s BOD Exclusives Bis and Tris workout targets your biceps and triceps with heavy lifting and proper form. It includes exercises like supersets (doing two exercises back-to-back) and focuses on building arm strength and size over time. It’s great for anyone looking to grow their arm muscles!

What equipment do I need for the Bis and Tris workout?

Here’s a more detailed list of the equipment you’ll need for the Bis and Tris workout:

Dumbbells or Resistance Bands:

These are the main pieces of equipment for targeting your biceps and triceps. You’ll want a set of dumbbells (or bands) that challenge you but still allow you to keep good form throughout the workout.

The weight should be heavy enough that you feel the muscles working, but not so heavy that you struggle to complete the set.

Bench (Optional): 

Some exercises in the workout might require a bench for support or specific positioning. However, it’s not always necessary, so if you don’t have one, you can still do the workout with just the dumbbells or bands.

Space:

Make sure you have a little bit of room to move around. While the workout doesn’t require a ton of space, you’ll want enough room to do your exercises safely and comfortably.

That’s about it! You don’t need much, just the right equipment to really challenge your arms and get a great workout in.

How intense is the Bis and Tris workout?

The Bis and Tris workout can be pretty tough, especially if you’re using heavier weights. You’ll be doing exercises that really challenge your arms. The intensity comes from doing a lot of reps, lifting heavy, and sometimes doing supersets (where you do two exercises in a row without resting).

It’s all about working your biceps and triceps hard, so you’ll feel that “burn.” But don’t worry—you can adjust the weights and reps to your fitness level. If you’re new to strength training, it might feel hard at first, but you’ll get stronger and it’ll get easier as you keep going!

Is the Bis and Tris workout suitable for beginners?

Here’s a more detailed breakdown of the Bis and Tris workout for beginners:

Start with lighter weights:

If you’re new to strength training, begin with lighter dumbbells or resistance bands. This helps you learn the exercises and ensures you don’t overtrain your muscles. The goal is to get comfortable with the movements before increasing the intensity.

Use fewer reps:

To avoid overworking your muscles in the beginning, start with a smaller number of reps (maybe 8–10 per set). You can always increase the number of reps as you build strength and stamina.

Focus on good form:

 Proper form is crucial to avoid injuries. Pay attention to your body positioning and movement throughout each exercise. Doing the exercises correctly will help you get better results and protect your joints.

Gradually increase intensity: 

Once you feel more confident and your muscles get stronger, you can slowly increase the weight or number of reps. This will keep challenging your muscles and help them grow.

Listen to your body:

 It’s normal to feel sore, but if you’re in pain, take a step back. Don’t push yourself too hard right away. Rest when needed and take it easy in the beginning.

With consistency and patience, your arms will become stronger, and you’ll feel more comfortable with the workout as you progress!

How often should I do the Bis and Tris workout?

You should do the Bis and Tris workout 2 to 3 times a week. This gives your arm muscles time to rest and recover between workouts so they can get stronger.

Make sure there’s at least 48 hours of rest in between, so you’re not working your arms too much. On the other days, you can focus on different muscles like legs or your core to keep things balanced.

What are some common exercises in the Bis and Tris workout?

Here are some common exercises for the Bis and Tris workout:

For Biceps (Bis):

• Bicep Curls: Hold dumbbells and curl them up toward your shoulders.

• Hammer Curls: Like bicep curls, but with your palms facing in toward your body.

• Concentration Curls: Sit down, curl one arm at a time, really focusing on the squeeze.

• Incline Dumbbell Curls: Lie back on an incline bench and curl the dumbbells for a deeper stretch.

For Triceps (Tris):

• Tricep Dips: Use a bench or chair to lower your body and push back up with your triceps.

• Tricep Kickbacks: Lean forward and extend your arms behind you to work the triceps.

• Overhead Tricep Extensions: Hold a dumbbell with both hands, raise it above your head, and lower it behind you.

• Skull Crushers: Lie on a bench and lower weights toward your forehead, then push them back up.

These moves work your arms in different ways, helping your biceps and triceps get stronger and more defined!

How long is the Bis and Tris workout?

The Bis and Tris workout usually takes about 30 to 45 minutes. It depends on how many sets and reps you do, and how much rest you take between exercises. Since it’s just for your arms, it’s shorter than full-body workouts, but still intense enough to give your muscles a good challenge!

Do I need to follow a special diet for the Bis and Tris workout?

You don’t need a special diet just for the Bis and Tris workout, but eating the right foods can help you see better results! Here’s what to focus on:

• Protein: It helps your muscles grow and recover. Good sources are chicken, eggs, beans, and protein shakes.

• Carbs: Carbs give you energy for your workout. Go for whole grains, fruits, and veggies.

• Healthy Fats: Fats help your muscles recover. Think nuts, seeds, and avocados.

• Water: Drink lots of water to stay hydrated and help your muscles perform at their best.

So, no need for a fancy diet, just try to eat balanced meals with protein, carbs, healthy fats, and drink enough water!

Can I combine this workout with other muscle groups?

Yes, you can definitely combine the Bis and Tris workout with other muscle groups! For example, you could do a chest and arms workout, where you start with chest exercises like push-ups or bench presses and then follow it up with the Bis and Tris workout.

Another great combo is back and arms, where you do back exercises like rows or pull-ups before hitting your arms. If you prefer a full-body workout, 

you can add the Bis and Tris workout at the end. Just make sure to balance things out and give your muscles enough rest between sessions to avoid overtraining. The key is finding a routine that works for you without burning out!

Can I do the Bis and Tris workout at home?

Yes, you can definitely do the Bis and Tris workout at home! All you need is a pair of dumbbells or resistance bands, and you’re good to go. If you don’t have a bench, no worries—many of the exercises can be done on the floor or using a sturdy chair for support.

It’s a simple, effective workout that doesn’t need a lot of space or fancy equipment, so it’s perfect for home!

FAQ’s

1. Can I do the Bis and Tris workout if I don’t have much experience with weightlifting?

Yes, you can! Just start with lighter weights or resistance bands, focus on proper form, and gradually increase the weight as you get stronger. It’s all about working at your own pace.

2. Is it necessary to use both biceps and triceps exercises in the same workout?

Yes, doing both biceps and triceps exercises in the same workout ensures balanced arm development. Working both muscles helps you build strength and muscle size evenly, which is key for overall arm strength.

3. How do I know if I’m using the right weight for my Bis and Tris workout?

The right weight should challenge you, but you should still be able to complete each set with good form. If you’re struggling to finish a set or can’t control the weights, they might be too heavy. On the other hand, if it feels too easy, it’s time to increase the weight.

4. Can the Bis and Tris workout be done on consecutive days?

It’s better to rest at least 48 hours between Bis and Tris workouts to allow your muscles to recover. Doing it on consecutive days can lead to overtraining and slow down progress, so spacing them out helps your muscles grow stronger.

5. How can I tell if I’m progressing in the Bis and Tris workout?

You can track progress by noting improvements in the amount of weight you’re lifting, the number of reps you can do, or the definition in your arms. If you’re feeling stronger or seeing changes, you’re definitely on the right track!

Conclusion

Sagi Kalev’s Bis and Tris workout is a great way to build stronger, more defined arms. With just a few basic pieces of equipment and consistent effort, you can see noticeable improvements. Remember to start with light weights, focus on proper form, and give your muscles enough rest. Stay patient, and results will come!