DAY 13: BICEPS, TRICEPS

DAY 13: BICEPS, TRICEPS

1
ALTERNATING DUMBBELL CURL

4 sets of 5-8 reps

MACHINE CABLE CURL

3 sets of 5-8 reps, using cambered-bar if available

CONCENTRATION CURLS

3 sets of 5-8 reps

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SPIDER CURL

Up to 7 sets of 5-8 reps

ROPE PUSH-DOWN

4 sets of 5-8 reps

TRICEPS-EXTENSION MACHINE

3 sets of 5-8 reps

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TRICEPS-DIP MACHINE

3 sets of 5-8 reps

REVERSE-GRIP PUSH-DOWN

Up to 7 sets of 5-8 reps