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bigacb · 16-06-2008, 03:42 AM

Biceps, Triceps and Forearms

Biceps

Preacher Curl x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)
Dumbbell Curl with twist x 2 sets – 12 and 8 reps (1 warm up and 1 set to failure)
Rope Pulldown Curl x 2 sets – 12 and 8 reps (2 sets to failure)

Triceps

Skullcrushers x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)
Tricep Pushdown x 2 sets – 12 and 8 reps (1 warm up and 1 set to failure)
Rope Pushdown x 2 sets – 12 and 8 reps (1 warm up and 1 set to failure)

Forearms

Reverse Curl x 1 set – 15 reps (1 set to failure)
Rope Twist x 1 set – 15 reps (1 set to failure)
Wrist Curl x 1 set – 15 reps (1 set to failure)

16-06-2008, 03:42 AM	#6 (permalink)
bigacb is bulk cutting...exactly. Join Date: Nov 2007 Location: Manchester Posts: 933	Re: new routine, need help Biceps, Triceps and Forearms Biceps Preacher Curl x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure) Dumbbell Curl with twist x 2 sets – 12 and 8 reps (1 warm up and 1 set to failure) Rope Pulldown Curl x 2 sets – 12 and 8 reps (2 sets to failure) Triceps Skullcrushers x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure) Tricep Pushdown x 2 sets – 12 and 8 reps (1 warm up and 1 set to failure) Rope Pushdown x 2 sets – 12 and 8 reps (1 warm up and 1 set to failure) Forearms Reverse Curl x 1 set – 15 reps (1 set to failure) Rope Twist x 1 set – 15 reps (1 set to failure) Wrist Curl x 1 set – 15 reps (1 set to failure)