Biceps

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1. Bicep Curls with EZ Bar

  1. BC. CW. 10 reps.
  2. BC. CW. 10 reps.
  3. BC. HW. 8 reps.
  4. BC. CW. 8 reps.

2. Hammer Curls Alternating

  1. AHC. HW. 8 reps.
  2. AHC. HW. 8 reps.
  3. AHC. HW. 8 reps.
  4. AHC. HW. 8 reps.

3. 21s with Barbell

7 reps from the bottom to the middle; 7 reps from the middle to the top and 7 reps from the bottom to the top.

  1. 21s. CW. 7/7/7
  2. 21s. CW. 7/7/7
  3. 21s. CW. 7/7/7
  4. 21s. CW. 7/7/7

4. Concentration Curls

  1. CC. HW. 12 reps.
  2. CC. HW. 12 reps.
  3. CC. HW. 10 reps.
  4. CC. HW. 10 reps.

 

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Triceps

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1. Laying Skull Crusher EZ Bar and Narrow Push Ups

  1. LSC. CW. 10 reps./NPU. 10-15 reps.
  2. LSC. CW. 10 reps./NPU. 10-15 reps.
  3. LSC. HW. 8 reps./NPU. 10-15 reps.
  4. LSC. HW. 8 reps./NPU. 10-15 reps.

2. Reverse Grip Bench Press

  1. RGBP. HW. 8 reps.
  2. RGBP. HW. 8 reps.
  3. RGBP. HW. 8 reps.
  4. RGBP. HW. 8 reps.

3. Kicks Back and Dips SS

  1. KB. HW. 10 reps./DS. to failure
  2. KB. HW. 10 reps./DS. to failure
  3. KB. HW. 8 reps./DS. to failure
  4. KB. HW. 8 reps./DS. to failure

4. Cable Extension Pyramid

Starting with challenging weight, then drop one plate, then drop another one.

  1. CEP. CW. 10 reps./8 reps./ 6 reps.
  2. CEP. CW. 10 reps./8 reps./ 6 reps.
  3. CEP. CW. 10 reps./8 reps./ 6 reps.

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