2 Sets 8 - 10 Reps. • Seated
Reverse Preacher Curls 4 Sets 8 - 10 Reps. • Seated Preacher Curls w / curved Bar.
• Seated
Reverse Preacher Curls 3 Sets 8 - 10 Reps. • Seated Preacher Curls w / curved Bar.
Not exact matches
a. Dumbbell external rotation 10 reps — 4 sets, tempo 3; 0; 2; rest 30 seconds b. Incline dumbbell
preacher curl 10 — 12reps — 4 sets, tempo 3; 0; 1 c. Tricep rope pushdowns 15 reps — 4 sets, tempo 2; 0; 2; rest 45 seconds d. Scott
curl reverse biceps
curls 8 — 10 reps — 4 sets, tempo 2; 0; 2 e. Overhead dumbbell triceps extension 12 — 15 reps — 4 sets, tempo 2; 2; 1; rest 45 seconds
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell, cable pressdown, machine dip Biceps — 3 exercises,
preacher curl, barbell or dumbbell
curl, cable
curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg
curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable
reverse crunches Traps — 1 exercise, shrugs
Day Three: Pull - downs 1 x 50, 1 x 100 Bent - over Rows 1 x 50 Seated Rows 1 x 100 Pullovers1 x 100 Deadlifts 1 x 50 Hyperextensions 1 x 50 Barbell
Curls 1 x 100 Dumbbell
Curls 1 x 100
Preacher Curls 1 x 100
Reverse Curls 1 x 100 Wrist
Curls 1 x 100
However, the biceps brachii are also get worked hard, though less directly, during brachialis exercises (e.g.
preacher curl, concentration
curl), brachioradialis exercises (e.g. hammer
curl,
reverse curl) and back exercises (e.g. chin up, underhand row).
Back / Biceps / Forearms Cable pullovers 4 x 8 - 12 Wide
reverse grip pulldowns 3 x 10 - 14 T - bar rows 4 x 10 - 14 Bent over barbell rows 4 x 10 - 14 One arm dumbell rows 3 x 10 - 14 Seated cable rows 3 x 10 - 14 Deadlifts 3 x 6 Standing barbell curls 3 x 10 - 12 One arm d / b curls 3 x 10 - 12 One arm cable curls 3 x 10 - 12 One arm preacher curl 3 x 10 - 12 Wrist curls 3 x 25 Reverse
reverse grip pulldowns 3 x 10 - 14 T - bar rows 4 x 10 - 14 Bent over barbell rows 4 x 10 - 14 One arm dumbell rows 3 x 10 - 14 Seated cable rows 3 x 10 - 14 Deadlifts 3 x 6 Standing barbell
curls 3 x 10 - 12 One arm d / b
curls 3 x 10 - 12 One arm cable
curls 3 x 10 - 12 One arm
preacher curl 3 x 10 - 12 Wrist
curls 3 x 25
ReverseReverse 3 x 25