Building Programs – Biceps and Triceps


-Keep rest to 40-60 seconds

Superset X 4

Alternating HAMMER Curl X20
Cable Curl Using ‘W’ Bar X8

Superset X 4

Concentration Bicep Curl X12
Preacher Curl With Negatives (4 seconds up, 8 seconds down) X8

Dumbell Bicep Curl X20,15,12,10,8
-Increase weight as reps gets smaller. Try your best for little to no rest.

Superset X 4

Tricep Rope Split Push-Down X12

Overhead Dumbell Tricep Extension X8

Superset X 4

Single Arm Cable Tricep Kickbacks X12
Cable Overhead Tricep Extension X8

Tricep Bench Dips X20,15,12,10,8
Body weight will be enough; just try your best to do all reps in a row & give yourself 30 seconds rest MAX in between sets. Get a full range of motion, by bending at the elbows and keeping your body close to the bench. Don’t use your legs as assistance.

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