{"id":9986,"date":"2024-10-20T15:44:49","date_gmt":"2024-10-20T15:44:49","guid":{"rendered":"https:\/\/www.musclestationth.com\/?page_id=9986"},"modified":"2024-10-20T15:45:39","modified_gmt":"2024-10-20T15:45:39","slug":"biceptricep","status":"publish","type":"page","link":"https:\/\/www.musclestationth.com\/en\/biceptricep\/","title":{"rendered":"Bicep&amp;Tricep"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"9986\" class=\"elementor elementor-9986\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e72513b e-flex e-con-boxed e-con e-parent\" data-id=\"e72513b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4c640ea elementor-widget elementor-widget-heading\" data-id=\"4c640ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">***4.\u0e2b\u0e19\u0e49\u0e32\u0e41\u0e02\u0e19+\u0e2b\u0e25\u0e31\u0e07\u0e41\u0e02\u0e19 20\u0e04\u0e23\u0e31\u0e49\u0e074\u0e40\u0e0b\u0e47\u0e15\u0e17\u0e38\u0e01\u0e17\u0e48\u0e32<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6ae6a04 e-flex e-con-boxed e-con e-parent\" data-id=\"6ae6a04\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1d95d8e elementor-widget elementor-widget-heading\" data-id=\"1d95d8e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">\u0e2b\u0e19\u0e49\u0e32\u0e41\u0e02\u0e19<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7a585a7 e-flex e-con-boxed e-con e-parent\" data-id=\"7a585a7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-1c51ec7 e-con-full e-flex e-con e-child\" data-id=\"1c51ec7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-95db3fe elementor-widget elementor-widget-text-editor\" data-id=\"95db3fe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>1.Zottman Curl<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7f4f49e e-con-full e-flex e-con e-child\" data-id=\"7f4f49e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1f55d9e elementor-widget elementor-widget-video\" data-id=\"1f55d9e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=wrjEdVZrkhk&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ae0d6f9 e-flex e-con-boxed e-con e-parent\" data-id=\"ae0d6f9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-f5348c4 e-con-full e-flex e-con e-child\" data-id=\"f5348c4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-91100f9 elementor-widget elementor-widget-text-editor\" data-id=\"91100f9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>2.Hammer Curl<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7c955c3 e-con-full e-flex e-con e-child\" data-id=\"7c955c3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9bec7ce elementor-widget elementor-widget-video\" data-id=\"9bec7ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/fM0TQLoesLs?si=i6O7rS0V2vQB8feP&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b2ceb4f e-flex e-con-boxed e-con e-parent\" data-id=\"b2ceb4f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-5c88497 e-con-full e-flex e-con e-child\" data-id=\"5c88497\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e8bbcc0 elementor-widget elementor-widget-text-editor\" data-id=\"e8bbcc0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>3.Barbell Bicep Curl<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0531416 e-con-full e-flex e-con e-child\" data-id=\"0531416\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-113aa1f elementor-widget elementor-widget-video\" data-id=\"113aa1f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/N5x5M1x1Gd0?si=UJUmDINn8Z8IgDhJ&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d783cdd e-flex e-con-boxed e-con e-parent\" data-id=\"d783cdd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-0065f7f e-con-full e-flex e-con e-child\" data-id=\"0065f7f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c2b46e2 elementor-widget elementor-widget-text-editor\" data-id=\"c2b46e2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>4.Concentration Curl<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-eb0fb05 e-con-full e-flex e-con e-child\" data-id=\"eb0fb05\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-37f2ac3 elementor-widget elementor-widget-video\" data-id=\"37f2ac3\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/VMbDQ8PZazY?si=kadJoHl47NewjICI&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fc6184f e-flex e-con-boxed e-con e-parent\" data-id=\"fc6184f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9cb9014 elementor-widget elementor-widget-heading\" data-id=\"9cb9014\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">\u0e2b\u0e25\u0e31\u0e07\u0e41\u0e02\u0e19<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d88403b e-flex e-con-boxed e-con e-parent\" data-id=\"d88403b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-9c64b9b e-con-full e-flex e-con e-child\" data-id=\"9c64b9b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-550cc02 elementor-widget elementor-widget-text-editor\" data-id=\"550cc02\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>5.Dumbbell Tricep Kickback<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c4fc761 e-con-full e-flex e-con e-child\" data-id=\"c4fc761\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-12c0bf0 elementor-widget elementor-widget-video\" data-id=\"12c0bf0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/m_UlDFNX4mk?si=XgbGhi8_Lvh9NyCJ&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b6a0ce3 e-flex e-con-boxed e-con e-parent\" data-id=\"b6a0ce3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-bd5adf6 e-con-full e-flex e-con e-child\" data-id=\"bd5adf6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3abd9e6 elementor-widget elementor-widget-text-editor\" data-id=\"3abd9e6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>6.Dumbbell Triceps Skull Crusher<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1ff28d3 e-con-full e-flex e-con e-child\" data-id=\"1ff28d3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c26fe9c elementor-widget elementor-widget-video\" data-id=\"c26fe9c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/1BDGIcMTSXc?si=DKtX3J9rAL040ogZ&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-35cfac8 e-flex e-con-boxed e-con e-parent\" data-id=\"35cfac8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-0dc0951 e-con-full e-flex e-con e-child\" data-id=\"0dc0951\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-44eb56f elementor-widget elementor-widget-text-editor\" data-id=\"44eb56f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>7.Barbell Close-Grip Press<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-559cce3 e-con-full e-flex e-con e-child\" data-id=\"559cce3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1fefc81 elementor-widget elementor-widget-video\" data-id=\"1fefc81\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/DzA2xZhDGeo?si=IO82lXkOFelaLVUI&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-699239c e-flex e-con-boxed e-con e-parent\" data-id=\"699239c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-e54fe63 e-con-full e-flex e-con e-child\" data-id=\"e54fe63\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f47fd8f elementor-widget elementor-widget-text-editor\" data-id=\"f47fd8f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>8.Bench Dips<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f704d9c e-con-full e-flex e-con e-child\" data-id=\"f704d9c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-163a9a2 elementor-widget elementor-widget-video\" data-id=\"163a9a2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/XXvuYGCxpkk?si=bD4BiwtWgjSDP6Ix&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>***4.\u0e2b\u0e19\u0e49\u0e32\u0e41\u0e02\u0e19+\u0e2b\u0e25\u0e31\u0e07\u0e41\u0e02\u0e19 20\u0e04\u0e23\u0e31\u0e49\u0e074\u0e40\u0e0b\u0e47\u0e15\u0e17\u0e38\u0e01\u0e17\u0e48\u0e32 \u0e2b\u0e19\u0e49\u0e32\u0e41\u0e02\u0e19 1.Zottman Curl https:\/\/www.youtube.com\/watch?v=wrjEdVZrkhk 2.Hammer Curl https:\/\/youtu.be\/fM0TQLoesLs?si=i6O7rS0V2vQB8feP 3.Barbell Bicep Curl https:\/\/youtu.be\/N5x5M1x1Gd0?si=UJUmDINn8Z8IgDhJ 4.Concentration Curl https:\/\/youtu.be\/VMbDQ8PZazY?si=kadJoHl47NewjICI \u0e2b\u0e25\u0e31\u0e07\u0e41\u0e02\u0e19 5.Dumbbell Tricep Kickback https:\/\/youtu.be\/m_UlDFNX4mk?si=XgbGhi8_Lvh9NyCJ 6.Dumbbell Triceps Skull Crusher https:\/\/youtu.be\/1BDGIcMTSXc?si=DKtX3J9rAL040ogZ 7.Barbell Close-Grip Press https:\/\/youtu.be\/DzA2xZhDGeo?si=IO82lXkOFelaLVUI 8.Bench Dips 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