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  • Exercise Set Reps Muscle Group Note

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    SrdjanMilicevic
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    This workout focuses on triceps, biceps, and forearms. It provides 3 exercises for each muscle group to be performed for 2-3 sets of 3-5 reps, with a rest-pause set taken to failure on the last set of each exercise. Additional exercises target legs, chest, back, shoulders, traps, calves, and abs.

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    Original Title

    Exercise 4

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    This workout focuses on triceps, biceps, and forearms. It provides 3 exercises for each muscle group to be performed for 2-3 sets of 3-5 reps, with a rest-pause set taken to failure on the last set of each exercise. Additional exercises target legs, chest, back, shoulders, traps, calves, and abs.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    18 views1 page

    Exercise Set Reps Muscle Group Note

    Uploaded by

    SrdjanMilicevic
    This workout focuses on triceps, biceps, and forearms. It provides 3 exercises for each muscle group to be performed for 2-3 sets of 3-5 reps, with a rest-pause set taken to failure on the last set of each exercise. Additional exercises target legs, chest, back, shoulders, traps, calves, and abs.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Muscle

    Exercise Set Reps NOTE


    group
    Triceps Pressdown 3 3-5* Triceps

    Lying Triceps Extension 2-3 3-5* Triceps

    Cable Overhead Triceps Extension 2-3 3-5* Triceps

    Barbell Curl 3 3-5* Biceps

    Incline Dumbbell Curl 2-3 3-5* Biceps

    High cable Curl 2-3 3-5* Biceps

    Barbell Reverse Wrist Curl 2-3 3-5* Forearms

    Barbell Hack Squat 2-3 3-5* Legs

    Cable Flye 2-3 3-5* Chest

    Straight-Arm Pulldown 2-3 3-5* Back

    Cable Lateral Raise 2-3 3-5* Shoulders

    Cable Shrug 2-3 3-5* Traps

    One Leg Standing Calf Raise 2-3 3-5* Calves

    Barbell Reverse Wrist Curl 2-3 3-5* Forearms

    Cable Oblique Pushdown 2-3 3-5* Abs

    WEEK 4/DAY 4 TRICEPS AND BICEPS FOCUS


    * AFTER REACHING FAILURE ON THE LAST SET, DO ONE REST-PAUSE SET TO FAILURE

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