BICEPS/Triceps/FOREARMS
Standing barbell bicep curl
3 sets of 15 - Drop set 30
Superset with
barbell pronated bicep curl
3 sets of 15
4212 TEMPO
seated dumbbell hammer curl
3 sets of 15
4212 TEMPO
seated incline dumbbell curl
3 sets of 10
4212 TEMPO
dumbbell plate curl
4 sets of 10
Barbell skull crushers
4 sets of 10
2210 TEMPo
SUPerset with
dumbbell skull crusher
4 sets of 20
dumbbell tricep kickback
4 sets of 10 each arm
Standing bicep curl |
pronated bicep curl |
seated dumbbell hammer curl |
seated dumbbell incline bicep curl |
dumbbell plate curl |
barbell skull crushers |
dumbbell skull crushers |
dumbbell tricep kickbacks |