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Biceps & Triceps
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EZ-Bar
Inside Grip Curls: 4 sets of 15, 10, 10 and 8 reps
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Incline
Dumbbell Hammer Curls: 3 sets of 12,10 and 10 reps
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Zottman
Curls: 3 sets of 10 reps
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Barbell
Preacher Curls: 3 sets of 12, 10 and 10 reps
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Decline
EZ-Bar Triceps Extension: 4 sets of 15, 10, 10 and 8 reps
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Close
Grip Barbell Bench Press: 3 sets of 10 reps
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Triceps
Pushdown w/ Rope Attachment: 3 sets of 12, 10 and 10 reps
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Reverse
Grip Triceps Pushdown: 3 sets of 12, 10 and 10 reps
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Workout Notes:
- Increase weight as the amount of reps decrease through the set
- Take a 90 second break between each set
- Give yourself at least 3 days rest between each arm workout
- Please note that this routine is not designed for a beginning strength trainer
