|
ARM TRAINING
Supersetting biceps with triceps
| EXERCISE |
SETS |
|
REPS |
| Arms |
| superset: |
| Barbell
curls |
3 * |
|
10,8,8 |
| Close-grip
bench presses |
3 |
|
10,8,8 |
| superset: |
| Barbell
preacher curls |
3 * |
|
10,8,8 |
| Seated
overhead barbell extensions |
3 |
|
10,8,8 |
| Forearms |
| Reverse
barbell curls |
3 * |
|
10,8,8 |
| superset: |
| Barbell
wrist curls |
2 |
|
12 |
| Barbell
reverse wrist curls |
2 |
|
12 |
|
|
TRAINING NOTES
| Before
the workout perform 2-3 warm-up sets for the biceps and triceps. |
| * Perform
one warm-up set of 12-15 reps before the first main superset. |
| Rest 60
seconds between each superset. |
Workout for mass
| BODYPART
|
EXERCISE |
SETS |
|
REPS |
| Triceps |
Pressdowns |
4-5 * |
|
6-8 |
|
Lying
EZ-barbell extensions |
4-5 * |
|
6-8 |
|
One-arm
overhead dumbbell extensions |
2 |
|
12 |
| Biceps |
EZ-barbell
curl |
4-5 * |
|
6-8 |
|
Seated
incline dumbbell curls |
4-5 * |
|
6-8 |
|
One-arm
cable curls |
2 |
|
12 |
| Brachialis |
Reverse
EZ-bar curls |
3 * |
|
10,8,6 |
| Forearms |
Barbell
wrist curls |
2 |
|
10,12 |
|
Barbell
reverse wrist curls |
2 |
|
10,12 |
|
|
TRAINING NOTES
| * Perform
one warm-up set of 15 reps before the first main set. |
| Use proper
training form. |
| Train to
failure. |
| Rest 90
seconds between sets. |
| Stretch
between sets. |
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