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• Eric D. commented  ·  Feb 28, 2011 7:35 pm  ·  Flag as inappropriate  ·  Delete

  1-Barbell Bicep Curl w/ Band 10x10 (Rest 30 Sec between sets.)
  2-Tricep Extension/Press-Down 10x10 (Rest 30 Sec. Between Sets.)
  3-Dumbell Bicep Curl 4x10.
  - Superset-
  Band Kickbacks 4x10
  4-Band Bicep Curl Alternating Arms 3x15
  -Tri-Set-
  Dips 3x15
  -Tri-Set-
  High Bicep Curl with Band 3x20.
  On 1&2 lower rest time each workout untill you can do all 100 reps without rest, then increase the weight and start over again.

• Pierre-Olivier Roussel commented  ·  Feb 28, 2011 4:57 pm  ·  Flag as inappropriate  ·  Delete

  Superset 1:
  - Incline curl with dumbell 4 sets of 8-10 reps
  - Triceps push down 4 sets of 8-10 reps
  Superset 2:
  - Alternate dumbell curl 4 sets of 8-10 reps
  - Dumbell overhead triceps press 4 sets of 8-10 reps
  Superset 3:
  - Preacher curl with EZ bar 4 sets of 10-12 reps
  - Skull crucher with EZ bar 4 sets of 10-12 reps
  Superset 4:
  - Triceps push down with rope 4 sets of 12-15 reps
  - Concentration curls 4 sets of 12-15 reps
  Forearms:
  - Barbell reverse curl 5 sets of 8/10/12/15/20 reps

• Gabriel A. Jimenez commented  ·  Feb 28, 2011 4:34 pm  ·  Flag as inappropriate  ·  Delete

  Close Grip Preacher Curls ez curl bar: 3 sets x 12/10/8 increasing weight respectively; Superset with with incline dumbbell curls x 15 reps.
  Dumbell Hammer curls: 3 sets x 10/8/6 increasing weight respectively.
  Barbell Drag: 3 sets x 12/10/8 increasing weight respectively.
  21's 3 sets; drop set 40% max weight
  Dumbell overhead triceps press x 3 sets 12/10/8 increasing weight respectively; drop set 30% max x 15 reps.
  Triceps Kickbacks 3 sets x 12/10/8
  Triceps Pull down: 3 sets x 12/10/8 reps increasing weight respectively; superset with body weight bench dips x 20

• Jag K. commented  ·  Feb 28, 2011 2:37 pm  ·  Flag as inappropriate  ·  Delete

  Close-grip barbell bench press superset with barbell curls
  4 sets - 12, 10, 8, 6 reps

  Seated overhead dumbbell extension superset with dumbbell hammer curls
  4 sets - 12, 10, 8, 6 reps

  Weighted bench dips superset with incline dumbbell curls
  3 sets - 15, 15, 15 reps

  Cable rope push-down superset with barbell reverse curls
  3 sets - 15, 15, 15 reps

  Barbell wrist curls - 4 sets just short of failure.

• erchielee commented  ·  Feb 28, 2011 2:31 pm  ·  Flag as inappropriate  ·  Delete

  superset weighted dips with barbell power curls 3 sets to failure...stand in acrossover station with D handles in both low pullies. Alternative cross body curls super set with V bar pressdowns for 3 sets. Finish with wrist rolls 3 sets to failure..

• Jason Sweeney commented  ·  Feb 28, 2011 2:27 pm  ·  Flag as inappropriate  ·  Delete

  Close grip bench with ez curl bar 5x7
  -superset with-
  Olympic barbell curl 5x7

  Standing dumbbell curl with arm blaster 3x10
  -superset with-
  Lying cable skull crushers 3x10

  Rope pressdowns 3x10
  -superset with-
  Dumbbell conc. Curls 3x10

  Preacher curl negatives- 3 sets 110% 1 RM (spotter needed)

  As with any program, don't cheat yourself. Work as hard as you can through the program,the success of any program depends on your diet and work ethic.

• Darryl commented  ·  Feb 28, 2011 2:04 pm  ·  Flag as inappropriate  ·  Delete

  Superset bi and tri
  ARMS-Bi/Tri
  Warm up
  Standing barbell Curl/Sitting Dips
  30-45/15
  pyramid 15,15,12,8,6
  Standing barbell Curl/Sitting Dips
  5 sets
  Incline seated Curl/Nose Breakers
  10-15/10-15
  Iso Curls/Iso Kick Backs
  10-15/10-15
  Rope hammer curls/Rope push-downs
  10-15/10-15
  Skull breakers(overhead triceps extension-seated)
  15-20

• Tyler commented  ·  Feb 28, 2011 1:58 pm  ·  Flag as inappropriate  ·  Delete

  Triceps
  5 sets of skullcrushers (heavy)
  2 sets 8-12
  2 sets 5-10
  1 drop set
  5 sets of dip hammerstrength (heavy)
  5 sets Wide grip tricep pulldowns SS with backwards pulldowns
  Closegrip pyramid
  1 set of 40-50
  1 set of 20-30
  1 set 10-20
  2 sets of 5-10
  1 set of 10-20
  1 burnout set more than 50 reps
  Biceps
  4 sets of inside curlbar (heavy) straight bar pyramid
  1 set of 40-50
  1 set od 20-30
  1 set of 10-20
  2 sets of 5-10
  1 set if 10-20
  1 repout set more than 50 reps
  1 set of running the rack hammer dumbbell curl
  20,15,12,8,4,12,15,20 (reps)
  4 sets of spidercurls
  3 burnout sets
  1 drop set

• Williamh1964 commented  ·  Feb 28, 2011 1:56 pm  ·  Flag as inappropriate  ·  Delete

  Start with isolation execrases. 3 sets of 10-12 conc curls, no need to use ego use weight you can squeez bíceps hard with. 3 sets of barbell curls 10-12 reps i alt between straight bar and ez bar 1 set reg grip 1 set clones grip 1 set wide grip. Preacher curls 10-12 reps using dame grip as bar curls. 2 sets of alt dumbell curls 10-12 reps. 2 sets hammer curls 10-12 reps. 1 set high cable conc curls to failure. 3 sets pressdowns 10-12 reps. 3 sets of skull crushers 10-12 reps. 3 sets of tricep dips to failure. Stretch muscles after every above set.

• Tony Meza commented  ·  Feb 28, 2011 1:50 pm  ·  Flag as inappropriate  ·  Delete

  standing barbell curl- 4x10
  Weighted dips 4x10 (superset with standing barbell curl)
  incline dumbell curl 4x10.
  skull crushers 4x10 (superset with incline dumbell curl)
  Seate Hammer Curls-4x10
  tricep rope pulldownsn-4x10 (superset with hammer curls)
  Alternating dumbell curl 4x10
  Tricep Kickback 4x10 (superset with alternatng dumbell curl)
  Finisher- Spider Curls 2xfailure

• Mike commented  ·  Feb 28, 2011 1:41 pm  ·  Flag as inappropriate  ·  Delete

  Barbell Bicep Curl with Band- 4x15
  Barbell Bicep curl- 2xFailure
  Triceps Pressdown- 4x10
  SUPER SET
  Triceps Kickbacks with Band- 4x20
  DB Biceps Curl- 3x10
  Super Set
  Skullcrushers- 3x12
  Hammer Curls- 4x15
  Super Set
  Dips- 4x20
  Preacher curls- 3x10
  Overhead Triceps extension- 3x10