Triceps/Biceps


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A1. Close Grip Bench

4 sets

12,12,10,8 reps (4 second eccentrics)

B1. Straight Barbell Curls

4 sets

10 reps (4 second eccentrics)

C1. Floor Barbell Skull Crushers

3 sets

8 reps (4 second eccentrics)

D1. Incline Bench Dumbbell Curls

3 sets

8 reps (4 second eccentrics)

E1. Close Grip Tricep Push Down

3 sets

15 reps (4 second eccentrics with a 1 second Contraction)

E2. Rope Bicep Hammer Curls

3 sets

15 reps (4 second eccentrics with a 1 second Contraction)

F1. V-Bar Tricep Push Down

3 sets

10 rep (4 second eccentrics with a 1 second Contraction)

F2. Close Grip Cable Curls

3 sets

20 reps (1 second contraction)

F3. Reverse Grip Tricep Ext. 

3 sets

20 reps (1 second contraction)