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Friday – Biceps, Triceps & Forearms
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Biceps &
Triceps:
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1.
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Barbell Curls….2 sets 4-6 reps (After warm-up)* |
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2.
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Lying Tricep Extensions….2 sets 4-6 reps (After warm-up) |
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3.
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Dumbbell Curls….2 sets 4-6 reps |
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4.
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Cable Pushdowns….2 sets 4-6 reps |
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5.
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Curl Bar Curls….1 set 4-6 reps |
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6.
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Cable Pushdowns….1 set 4-6 reps |
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Forearms:
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1.
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Barbell Wrist Curls….2 sets 6-8 reps |
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2.
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Standing Dumbbell Wrist Curls….2 sets 6-8 reps |
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*Note:
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I alternate between the bicep and tricep exercises grouped together until 2 sets of each are completed. I also alternate between warm-up sets of the first two exercises listed. I take a normal rest period between sets. This is NOT a superset. |
