Curls for the Girls, Bi's for the Guys
Triceps
Heavy Reverse-grip Bench: 5x7 (palms up, hands about shoulder width or just a tad wider. Bring bar
down until biceps are parallel with your chest/body. Go too low and
you'll strain something)
Single-arm DB Skull-Crushers: 3x12 (laying on bench)
Single-arm Bent over Triceps Curls: 3x12 (Using a 10 lbs plate or dumbbell, bend over like doing a
Arm not flat = CHEATING = do less weight!!! one-armed row, keep your elbow pinned/close to your hip
and parallel to the ground. Extend your arm until it's
straight, curl you wrist outward at the end to really tighten
your inner triceps.)
2-Handed Triceps Curls w/ Rope handles: 3x12-15 (on cable machine)
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Biceps
Flatbar Curls: 3x12 **Move your grip to a different position after each set to work a range of muscles
Flatbar Reverse Curls (palms down): 3x12 **keeping your wrist locked parallel with forearms
strengthens your wrist and forearm**
Heavy Half-curls on Preacher bench: 5x7 (let your arm go just barely past 90 degrees as you extend;
focuses on your upper bicep. Gives you the v-cut between
your bicep and deltoid)
Concentration Curls on Cable machine: 3x10-12 (with cables about chest height, and bicep and
forearm parallel to the ground at all times, bring
hand in to your opposite pec/arm pit at moderately
slow speed.)
