Biceps/Triceps


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A1. Barbell Bicep Curls

4 sets

8,8,6,6 reps

B1. Floor Barbell Skull Crushers

4 sets

8,8,6,6 reps

C1. Incline Bench Dumbbell Curls

4 sets

10 reps

C2. Dumbbell Tricep Kick-backs

4 sets

10 reps

D1. Rope Hammer Curls

4 sets

15 reps with 1 sec pause at the top

D2. Reverse Grip Tricep Push Down

4 sets

20,20,15,10 reps