Push/Pull Biceps-Triceps Routine 5

Push/Pull Weight Training Program 5- Biceps & Triceps
Exercise # of Sets # of Repetitions Weight Load
BICEPS
Standing Barbell Curls* 4 6 to 10 Moderate to Heavy
Reverse Grip Barbell Curls 4 10 to 12 Light to Moderate
Cable Preacher Curls 3 10 to 12 Light to Moderate
Incline Dumbbell Curls 3 10 to 12 Light to Moderate
TRICEPS
Straight Bar Pushdowns 4 10 to 12 Light to Moderate
Seated Dumbbell Extensions 4 8 to 12 Moderate to Heavy
Cable Lying Extensions 3 10 to 12 Light to Moderate
Cable Rope Pushdowns 3 10 to 12 Light to Moderate
Exercise each muscle group once or twice per week. Allow a minimum of 48 hours between workouts for the same muscle group.
* = Can Pyramid

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