Get Stronger Arms - Biceps & Triceps Training (Push/Pull/Legs)
June 26, 2017
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6:32Now PlayingGet Stronger Arms - Biceps & Triceps Training (Push/Pull/Legs)
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Biceps & Triceps Routine:
A1 - Weighted Dips (Reps 5-6, Tempo - 20X1)
A2 - EZ Bar Preacher Curls (Reps - 5-6, Tempo - 3011)
5-6 Sets, 2 minute rest
B1 - Flat EZ Bar Skull Crushers (Reps 6-7, Tempo - 20X1)
B2 - Seated DB Supinated Curls + Eccentric Twist (Reps - 7-8, Tempo - 3110)
4-5 Sets, 2 minute rest
C1 - Overhead Tricep Rope Extension (Reps - 9-11, Tempo - 2010)
C2 - Lying Cable Bicep Curl (Reps - 9-11, Tempo - 2010)
3-4 Sets, 90 second rest
*X = Explode
Example of 2010 tempo:
2 second negative (eccentric phase)
0 second rest in lengthened position
1 second concentric
0 second holding contraction in shortened position
(Even though it says 0 second holding the contraction I will still always try to squeeze it. Just not for a whole second.)
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