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Week 1, Monday: Triceps/Biceps: Six Weeks To Sick Arms Workouts

Water purification is the process of removing undesirable chemicals, biological contaminants, suspended solids and gases from contaminated water. The goal is to produce water fit for a specific purpose.

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Marc Jason de Guzman
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594 views

Week 1, Monday: Triceps/Biceps: Six Weeks To Sick Arms Workouts

Water purification is the process of removing undesirable chemicals, biological contaminants, suspended solids and gases from contaminated water. The goal is to produce water fit for a specific purpose.

Uploaded by

Marc Jason de Guzman
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Six Weeks To Sick Arms Workouts

Week 1, Monday: Triceps/Biceps


2-3 minutes rest between sets
Print
1

Close-Grip Barbell Bench Press


To perform negatives use a weight that is about 20% more than your one-rep max and
have a spotter help you through the positive portion of the rep. You should be able to
slowly lower the negative rep for 3-5 seconds.
3 sets, 3-5 reps

Close-Grip Barbell Bench Press


3 sets, 6-8 reps

Seated Triceps Press


Do a drop set on the last set by immediately reducing the weight by 20-30% and
continuing the set.
3 sets, 6-8 reps

Triceps Pushdown
Do a drop set on the last set by immediately reducing the weight by 20-30% and
continuing the set.
3 sets, 6-8 reps

Barbell Curl
To perform negatives use a weight that is about 20% more than your one-rep max and
have a spotter help you through the positive portion of the rep. You should be able to
slowly lower the negative rep for 3-5 seconds.
3 sets, 3-5 reps

Barbell Curl
Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle
failure and continuing the set, then resting another 15 seconds after reaching muscle
failure again, then continuing.
3 sets, 6-8 reps

Incline Dumbbell Curl


3 sets, 6-8 reps

Preacher Curl
3 sets, 6-8 reps

Week 2, Monday: Triceps/Biceps


1 minute rest between set
Print
1

Triceps Pushdown

Lying Triceps Press


3 sets, 15-20 reps (1 minute rest)

Seated Triceps Press


3 sets, 15-20 reps (1 minute rest)

Incline Dumbbell Press


3 sets, 15-20 reps (1 minute rest)

Hammer Curls
3 sets, 15-20 reps (1 minute rest)

Week 2, Thursday: Biceps/Triceps


1 minute rest between sets
Print
1

Close-Grip EZ Bar Curl


3 sets, 20-25 reps

High Cable Curls


3 sets, 20-25 reps (1 minute rest)

Dips - Triceps Version


3 sets (to failure)

Standing Biceps Cable Curl


3 sets (1 minute rest)

Cable Rope Overhead Triceps Extension


3 sets, 20-25 reps

Triceps Pushdown
3 sets, 20-25 reps

Week 3, Monday: Triceps/Biceps


2-3 minutes rest between sets
Print
1

Close-Grip Barbell Bench Press


3 sets, 3-5 reps
3 sets, 4-6 reps

Seated Triceps Press


3 sets, 4-6 reps

Triceps Pushdown
3 sets, 4-6 reps

Barbell Curl
3 sets, 3-5 reps
3 sets, 4-6 reps

Incline Dumbbell Curl


3 sets, 4-6 reps

Preacher Curl
3 sets, 4-6 reps

Week 3, Wednesday: Biceps/Triceps


1-2 minutes rest between sets
Print
1

Concentration Curls
3 sets, 10-12 reps

Standing Biceps Cable Curl


3 sets, 20-25 reps

Machine Preacher Curls


3 sets, 10-12 reps

Standing One-Arm Dumbbell Triceps Extension


3 sets, 10-12 reps

Triceps Pushdown
3 sets, 10-12 reps

Bench Dips
3 sets, 10-12 reps

Week 3, Friday: Triceps/Biceps


Print
1

Lying Triceps Press


Superset
4 sets, 8-10 reps

Barbell Curl
4 sets, 8-10 reps

Triceps Pushdown
Superset
4 sets, 8-10 reps

High Cable Curls


4 sets, 8-10 reps

Week 4, Monday: Triceps/Biceps


2-3 minutes rest between sets
Print
1

Close-Grip Barbell Bench Press


3 sets, 3-5 reps
3 sets, 10-12 reps

Seated Triceps Press


3 sets, 10-12 reps

Triceps Pushdown
3 sets, 8-10 reps

Barbell Curl
3 sets, 3-5 reps
3 sets, 10-12 reps

Incline Dumbbell Curl


3 sets, 10-12 reps

Preacher Curl
3 sets, 10-12 reps

Week 4, Wednesday: Biceps/Triceps


1 minute rest between sets
Print
1

Standing Biceps Cable Curl


3 sets, 15-20 reps

High Cable Curls


3 sets, 15-20 reps

Cable Hammer Curls - Rope Attachment


3 sets, 15-20 reps

Triceps Pushdown
3 sets, 15-20 reps

Cable Rope Overhead Triceps Extension


3 sets, 15-20 reps

Reverse Grip Triceps Pushdown


3 sets, 15-20 reps

Week 4, Friday: Triceps/Biceps


1-2 minute rest between set
Print
1

Lying Triceps Press


Superset
3 sets, 25-30 reps

Close-Grip Barbell Bench Press


3 sets, 25-30 reps

Triceps Pushdown
Superset
3 sets, 25-30 reps

Cable Rope Overhead Triceps Extension


3 sets, 25-30 reps

Incline Dumbbell Curl


Superset
3 sets, 25-30 reps

Dumbbell Alternate Bicep Curl


3 sets, 25-30 reps

Cable Hammer Curls - Rope Attachment


Superset
3 sets, 25-30 reps

Standing Biceps Cable Curl


3 sets, 25-30 reps

Lying Triceps Press


superset
4 sets, 8-10 reps

10

Barbell Curl
4 sets, 8-10 reps

11

Triceps Pushdown
Superset
4 sets, 8-10 reps

12

High Cable Curls


4 sets, 8-10 reps

Week 5, Monday: Triceps/Biceps


2-3 minutes rest between sets
Print
1

Close-Grip Barbell Bench Press


3 sets, 3-5 reps
3 sets, 8-10 reps

Seated Triceps Press


3 sets, 8-10 reps

Triceps Pushdown
3 sets, 8-10 reps

Barbell Curl
3 sets, 3-5 reps
3 sets, 8-10 reps

Incline Dumbbell Curl


3 sets, 8-10 reps

Preacher Curl
3 sets, 8-10 reps

Week 5, Wednesday: Biceps/Triceps


1 minute rest between sets
Print
1

Preacher Curl
3 sets, 20-25 reps

Incline Dumbbell Curl


3 sets, 20-25 reps

Hammer Curls
3 sets, 20-25 reps

Triceps Pushdown
3 sets, 20-25 reps

Cable Lying Triceps Extension


3 sets, 20-25 reps

Standing Dumbbell Triceps Extension


3 sets, 20-25 reps

Week 5, Friday: Triceps/Biceps


Print
1

Close-Grip Barbell Bench Press


Giant set
3 sets, 12-15 reps

Lying Triceps Press


3 sets, 12-15 reps

Standing Dumbbell Triceps Extension


3 sets, 12-15 reps

Bench Dips
3 sets, 12-15 reps

Barbell Curls Lying Against An Incline


3 sets, 12-15 reps

Incline Dumbbell Curl


3 sets, 12-15 reps

EZ-Bar Curl
3 sets, 12-15 reps

Hammer Curls
3 sets, 12-15 reps

Week 6, Friday: Triceps/Bic


1-2 minutes rest between sets
Print
1

Close-Grip Barbell Bench Press


3 sets, 8-10 reps

Standing Dumbbell Triceps Extension


3 sets, 8-10 reps

Triceps Pushdown
3 sets, 8-10 reps

Barbell Curl
3 sets, 8-10 reps

Incline Dumbbell Curl


3 sets, 8-10 reps

Hammer Curls
3 sets, 8-10 reps

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