Arm workout, Bicep Exercises, Tricep Exercises

30 minutes workout – Biceps and Triceps workout routine.

I did it again, I took Gunter Schlierkamps workout routine and tried it. And it was a very good training. Give it a try. Also have a glimpse at the video from Flex Wheeler, who is an all time favorite bodybuilder of mine.

Triceps & biceps

Cable Pushdown with Rope: (Triceps)
First Set: 15 reps
Second Set:10-12 reps adding more weight
Third Set:8-10 reps adding more weight
Fourth Set:8 reps adding weight and going to failure

Barbell Curls: (Biceps)
First Set: 12 reps
Second Set:10-12 reps adding more weight
Third Set:8 reps adding more weight
Fourth Set:6-8 reps adding weight and going to failure

Overhead Presses either Machine or with the EZ Bar: (Triceps)
First Set: 15 reps
Second Set:10-12 reps adding more weight
Third Set:8-10 reps adding more weight
Fourth Set:6-8 reps adding weight and going to failure

Dumbbell Hammer Curls: (Biceps)
First Set: 12 reps
Second Set:10 reps adding more weight
Third Set:8 reps adding more weight
Fourth Set:6-8 reps adding weight and going to failure

Reverse Press Down using Cable with Straight Bar: (Triceps)
First Set: 15 reps
Second Set:10-12 reps adding more weight
Third Set:8 reps adding more weight
Fourth Set:6-8 reps adding weight and going to failure

EZ Grip Hammer Strength Preacher Curls: (Biceps)
First Set: 12 reps
Second Set:10 reps adding more weight
Third Set:8 reps adding more weight
Fourth Set:6-8 reps adding weight and going to failure

httpv://www.youtube.com/watch?v=3x4SzwQ7P34

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