GROUP ONE – Triceps
- 10 reps: laying barbell skullcrusher
- 10 reps of standing dumbbel overhead extension
- 10 rope pushdowns
GROUP TWO – Biceps
- Standing 21's — three sets of 7 curls per each arm.
GROUP THREE – Triceps
- Load a cable station heavier than usual. Plan on 6 reps. As explosively and as quickly as possible, push down the weight, hold for 5-10 seconds, and slowly raise the weight for 5-10 seconds. Rest 3 seconds, then repeat. [Complete 3-5 sets with 30 seconds rest.]
GROUP FOUR – Both
- Alternate Incline Dumbbell curls (8, 8, 10)
- Kickbacks (10, 10, 10)
- Overheard tricep stretch for 15 seconds.
[Complete 3-5 sets with 30 seconds rest.]
GROUP FIVE – Both
- Siting extensions (7, 7, 7)
- Concentration curls (12, 10, 8)
- Arm-across stretch
[Complete 3-5 sets with 30 seconds rest.]