Vladislava Galagan's Cable-Dominated Tris/Bis Blast with Abs

Vladislava Galagan shared her top tris/bis workout split on Instagram on August 16, 2025, promising no more flabby arms with this routine combined with core work.

This high-intensity session targets biceps, triceps, and abs effectively.

Workout Overview

Galagan's routine starts with bodyweight push-ups and moves to cable-based isolation for arms, ending with core finishers. She performs it as a split, often in a gym setting with standard equipment.

The focus lies on controlled reps and maximum effort to build definition and strength.

Full Exercise List

Follow this sequence for optimal results, resting 60-90 seconds between sets.

Exercise Breakdown

Diamond push-ups hit triceps intensely via close hand placement, pushing to failure each set. Cable spider curls isolate biceps with forward lean for peak contraction, while skullcrushers target triceps long head using cables for constant tension.

Hammer curls with rope build brachialis for arm thickness, and kickbacks finish triceps unilaterally to fix imbalances.

Tips for Success

Pair with progressive overload by increasing weight when reps hit upper range. Galagan combines this with core for balanced sessions, ideal for aesthetics-focused training. Warm up arms first and prioritize form to avoid elbow strain.