Calisthenics & Weights Arms Workout YT PDF

- BLOCK 1 -
Triceps & Biceps - Calisthenics Focus

Exercises Reps/Time Sets Rest Time Tempo Increase Intensity Decrease Intensity

A1 Weighted Triceps Dips 6 - 10 2-0-1-1 → Add More Weight → No Weight Or Negatives

3-4 90 - 120 sec

→ Add More Weight
A2 1 1/2 Chin Ups 6 - 10 2-0-1-1 → Add a Longer Pause
→ Regular Chin Ups Or Negatives

- BLOCK 2 -
Triceps & Biceps - Weights Focus

Exercises Reps/Time Sets Rest Time Tempo Increase Intensity Decrease Intensity

B1 Close Grip Bench Press 6 - 10 2-0-1-1 → Add More Weight → Decrease Weight
3-4 90 - 120 sec
B2 Standing DB Curls 6 - 10 2-0-1-1 → Add More Weight → Decrease Weight

- BLOCK 3 -
Triceps & Biceps - Calisthenics + Weights

Exercises Reps/Time Sets Rest Time Tempo Increase Intensity Decrease Intensity

→ Increase ROM → Decrease ROM

C1 BW Skull Crushers 8 - 12 2-0-1-0
→ Increase Lever (Feet back) → Decrease Lever (Feet Forward)

C2 v 10 - 15 2-0-1-2 → Add More Weight → Decrease Weight

2-4 90 - 120 sec
→ Increase ROM → Decrease ROM
C3 Pelican Curls 8 - 12 2-0-1-0
→ Increase Lever (Feet back) → Decrease Lever (Feet Forward)

C4 Seated Inclined DB Curls 10 - 15 → Add More Weight → Decrease Weight

- BLOCK 4 -
Triceps Finisher

Exercises Reps/Time Sets Rest Time Tempo Increase Intensity Decrease Intensity

6 - 10 - 15 aprox → Reduce Weight

D1 Bench Dips (Drop Set) 1-0-1-0 → Add More Weight
(Failure 3 times) → Feet On The Floor
1-3 90 - 120 sec

D2 Banded Single Arm Tricep Extensions 6 - 15 (x3) 1-0-1-2 → Increase Resistance → Decrease Resistance

- BLOCK 5 -
Biceps Finisher

Exercises Reps/Time Sets Rest Time Tempo Increase Intensity Decrease Intensity

Concentrated 2 Ways Curls

E1 12, 8, 4, Failure 1-0-1-1 → Add More Weight → Decrease Weight
(Supination & Pronation)
1-3 90 - 120 sec
E2 Plate Hammer Curls 12 - 20 1-0-1-0 → Add More Weight → Decrease Weight