Push/Pull Biceps-Triceps Routine 6

Push/Pull Weight Training Program 6- Biceps & Triceps
Exercise # of Sets # of Repetitions Weight Load
BICEPS
Standing Barbell Curls* 4 6 to 10 Moderate to Heavy
EZ Bar Preacher Curls 4 10 to 12 Light to Moderate
Seated Dumbbell Curls 3 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
Close Grip Bench Press 3 8 to 12 Moderate to Heavy
Reverse Grip Pushdowns 3 10 to 12 Light to Moderate
Single Arm Pronated Dumbbell Extensions 3 10 to 12 (each arm) 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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