Weeks 19 – 22

Wednesdays: Biceps and Triceps

The sets listed in the workout below do not include warm-up sets.

Biceps and Triceps Sets Reps *
Straight Bar Curls 2 4 to 6
Cable Push-downs 2 4 to 6
Alternating Dumbbell Curls 2 4 to 6
Lying Triceps Extensions 2 4 to 6
Hammer Curls 2 4 to 6
Cable Push-downs Behind the Back 2 4 to 6

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can’t do more than 6 reps. Each set should be done to positive failure.

This arm routine is a little different and it’s very effective. You will alternate between a bicep exercise and a triceps exercise. These are not supersets. You rest between each set.

Max-OT Tip:
When doing curls never cross the vertical plane with your forearms at the top of the movement. This removes the stress from the biceps muscle. Stop just before reaching the vertical plane to keep the overload continuous.

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