Took the time to SMASH triceps and biceps today! Doing nothing but high volume lifts. See if you can keep up!
Biceps
- Wide-Grip Barbell Curl
- Set 1: 125lbs (8 reps); 105lbs (8 reps); 85lbs (8 reps); 65lbs (15 reps)
- Set 2: 115lbs (8 reps)
- Set 3: 115lbs (8 reps)
- Inside-Grip E-Z Bar Curl
- Set 1: 110lbs (8 reps); 70lbs (8 reps); 40lbs (15 reps)
- Set 2: 80lbs (8 reps)
- Set 3: 80lbs (8 reps)
- Dumbbell Hammer Curl
- Set 1: 40lbs (8 reps); 30lbs (8 reps); 20lbs (15 reps); 10lbs (15 reps)
- Set 2: 35lbs (8 reps)
- Set 3: 35lbs (8 reps)
Triceps
- Skull Crushers
- Set 1: 110lbs (8 reps); 70lbs (8 reps); 40lbs (15 reps)
- Set 2: 110lbs (8 reps)
- Set 3: 110lbs (8 reps)
- Power Bombs
- Set 1: 110lbs (8 reps); 70lbs (8 reps); 50lbs (8 reps); 35lbs (15 reps)
- Set 2: 110lbs (8 reps)
- Set 3: 110lbs (8 reps)
- Seated Tricep Press Machine
- Set 1: 270lbs (8 reps); 180lbs (8 reps) 90lbs (8 reps)
- Set 2: 270lbs (8 reps)
- Set 3: 270lbs (8 reps)
Remember! It is a NON-STOP set on the first set!
- Set 1: 125lbs (8 reps); 105lbs (8 reps); 85lbs (8 reps); 65lbs (15 reps)
- Set 2: 115lbs (8 reps)
- Set 3: 115lbs (8 reps)