Workout routine – Triceps & biceps

Günther Schlierkamp
Günther Schlierkamp

As I am always changing my training program I was looking around for a winter program that I can use.

I found an interesting one on the website of the well know Bodybuilder Günther Schlierkamp http://www.gunters.net/

He is a very nice guy and still very good shape, but right now not competing anymore.

The workout program is a 6 day program. I will start tomorrow with a biceps/triceps workout. It will look like this – see at the end.

Also I will a a daily cardio session in the evening to burn more fat. As it becomes winter in Cape Town I will use a stationary bike at home. Never tried to do cardio at home – lets see if this works for me 😉

I will post the daily workout routine now day by day. Please feel free to follow and let me know what you think.

Workout program / plan

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

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