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    Ahmed Alkhaqani
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    This workout focuses on biceps and triceps with 8 exercises split between the two muscle groups. It includes 7 sets of high cable curls and triceps pushdowns as well as 3 sets each of dumbbell bicep curls, hammer curls, bench dips, and EZ-bar skullcrushers to target the biceps and triceps from different angles.

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    This workout focuses on biceps and triceps with 8 exercises split between the two muscle groups. It includes 7 sets of high cable curls and triceps pushdowns as well as 3 sets each of dumbbell bicep curls, hammer curls, bench dips, and EZ-bar skullcrushers to target the biceps and triceps from different angles.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    16 views1 page

    3 PDF

    Uploaded by

    Ahmed Alkhaqani
    This workout focuses on biceps and triceps with 8 exercises split between the two muscle groups. It includes 7 sets of high cable curls and triceps pushdowns as well as 3 sets each of dumbbell bicep curls, hammer curls, bench dips, and EZ-bar skullcrushers to target the biceps and triceps from different angles.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    262019/1/

    Friday: Biceps and Triceps

    1 High Cable Curls

    7 sets, 10-12 reps

    2 Dumbbell Bicep Curl

    3 sets, 8-10 reps

    Hammer Curls
    3

    3 sets, 8-10 reps

    Machine Preacher Curls


    4

    7 sets, 10-12 reps

    Triceps Pushdown
    5

    7 sets, 10-12 reps

    Push-Ups - Close Triceps Position


    6

    3 sets, 8-10 reps

    Bench Dips
    7

    3 sets, 8-10 reps

    EZ-Bar Skullcrusher
    8

    7 sets, 10-12 reps

    1/1

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