Bench Press, 5 sets of 1 — 2 reps at 90 % of 1RM Bentover Row, 4 — 5 sets of 8 — 15 reps Lateral Raise, 4 — 5 sets of 8 — 15
reps Biceps and Triceps, 4 — 5 sets of 8 — 15 reps
Not exact matches
If you want to optimize your workout sessions
and pack on mass on your
biceps and triceps, strive to get the same number of
reps and you'll also experience more gains.
When it came time for arms, we were instructed to do many of the same moves I've come to expect at SC (think:
bicep curls,
tricep extensions,
and punches), only this time with slower
reps and heavier weights.
For his
biceps and triceps, he starts by doing 4 sets of 12
reps of preacher curls, then the same amount of dumbbell
bicep curls, hammer curls, barbell curls,
triceps pushdowns (with a rope attachment),
triceps overhead extensions (also with a rope)
and a single set of
triceps dips until he reaches muscle failure.
If you regularly do superset
biceps and triceps workouts or forced
reps of bench presses
and side lateral drop sets, it's highly unlikely that you will be able to put the same pressure on your legs as well, just because it's going to hurt too much.
Anyway, I «bombed
and blitzed» my
biceps and triceps, pre-exhausted my quads, cranked out pulldowns like each
rep added a month to my life,
and followed a chest routine with more angles than a geometry textbook.
Try to increase the weight on the first 2 exercises (main exercise for
triceps and the main for
biceps)
and increase the
reps on the other exercises.
This type of supersets refers to performing two exercises that work opposing muscle groups (while one contracts, the other relaxes), such as chest
and back or
biceps and triceps, which allows using a higher
rep range or heavier weights.
So if you're focusing on increasing your arm size, experiment with higher
reps (25 - 35
reps per set) for your
biceps exercises
and lower
reps (8 - 12 or even fewer
reps) with heavier weight for your
triceps exercises.
My technique involves combining a heavy squat or deadlift (in a very heavy weight
and low
rep range) with a single - joint exercise for the
biceps or
triceps (in a higher -
rep «pump» style fashion).
start with 10 kg if u cant lift it lower it to 5 kg then to 10
reps each arm
and increase the number by 2 every 2 weeks im 14
and I weight 45 kg with big
bicep,
tricep, 6 pack, chest, back muscle I guarantee u within 8 weeks u will be in good tip top shape add me on facebook if u have questions - Mich Flax
Basic crunches Superset Leg raises Superset Plank 1 - 2 mins Friday: Legs — High
rep Leg press wide — 20 × 5 Superset Leg press narrow — 20 × 5 Leg curl — 20 × 5 Superset Leg extension — 20 × 5 Step ups - 20 × 5 Superset Walking lunges - 20 × 5 Saturday: Back
and Arms Rear delts — 20 × 5 Wide grip row — 20 × 5
Triceps dips — 20 × 5
Bicep curls — 20 × 5 Sunday: Rest
The real problem is that your workouts — the constant focus on
biceps and triceps exercises in one
rep range — are suffering from a lack of TLC.
Weight Lifting: I'm currently doing 10 - 20 sets total of 8 - 12
reps of upper body workouts including
biceps,
triceps, shoulders, chest
and back.
That particular morning, I'd worked my way through the customary body parts; two sets, fifteen
reps each, of leg extensions, leg curls, ab crunches, lower back, lat rows, the chest press
and pec deck, along with the shoulder press,
and various exercises for the
biceps and triceps.