Push/Pull Biceps-Triceps Routine 1

Push/Pull Weight Training Program 1- Biceps & Triceps
Exercise # of Sets # of Repetitions Weight Load
BICEPS
Standing Barbell Curls* 5 6 to 10 Moderate to Heavy
EZ Bar Preacher Curls 4 10 to 12 Light to Moderate
Dumbbell Concentration Curls 3 10 to 12 (each arm) Light to Moderate
TRICEPS
Straight Bar Pushdowns 5 10 to 12 Light to Moderate
Lying Barbell Press To Chin 4 10 to 12 Light to Moderate
Dips 3 15 to 20 (or failure) Performed with No Weight
Exercise each muscle group once or twice per week. Allow a minimum of 48 hours between workouts for the same muscle group.
* = Can Pyramid

Leave a Comment

You must be logged in to post a comment.