My Triceps & Biceps Workout
❌EZ Bar Bicep Curls x 4 sets of 14
⁃ 7 wide & 7 Inside
⁃ 70lbs, 70lbs, 70lbs, 80lbs
❌Forearm Plate Flips x 4 sets of 10
⁃ 25lbs, 25lbs, 45lbs, 45lbs
❌Weighted Machine Curl x 1 sets of 100
⁃ 80 x 25
⁃ 70 x 15
⁃ 60 x 10
⁃ 50 x 10
⁃ 40 x 10
⁃ 30 x 30
❌Reverse Arm Curls x 4 sets of 12
⁃ 40lbs, 40lbs, 40lbs, 40lbs
❌Single Arm x Cable Tricep Pressdown
⁃ 4 sets of 12 (20,30,40,40)
❌Both Arms x Cable Pressdown
⁃ 4 sets of 15 (50, 60, 50, 60)
⁃ Reverse Cable Press-down for 2 sets
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