2 Basic Complex Mass Building Exercises for Biceps and Triceps and then 2 Isolation Exercises for Biceps and Triceps! Make sure you are making the mind to muscle connection with Both the Complex Movements and the Isolation Movements! Move the F*cken Weight but also Stay In Control!!!
Let’s make some F*ckin Progress Today!!!
Warm Up - Get the Blood moving and the Sweat Rolling!!
1. Barbell Curls - 2 warm Up Sets , 3 Work Sets x 6-8
(Last Set 3 Set Drop Set!)
V- Bar Pressdowns - 2 warm Up Sets , 3 Work Sets x 8-12
2. Seated Cable Curls - 3 Work Sets x 10-12
(each rep hold the contraction at the top of the rep for at least 1 second)
Rope Pressdowns - 3 Work Sets x 12-15 (each rep hold the contraction for at least 1 second)
3. Standing Alternating DB Curls - 1 warm Up Set, 3 Work Sets x 6-8
Close Grip Bench Press - 1 Warm Up Set, 3 Work Sets x 3 Work Sets x 6-10
4. Spider Curls with DB and Barbell - 1 warm Up Set of each and 2 work sets of Each x 10-12
Over the Head DB Extensions - 1 Warm Up Set, 3 Work Sets x 12
Stay hydrated through this workout! You can add in a half a scoop to a full scoop of DEMO DAY incase you hit a wall.