BICEPS
- Exercise 1) Single Arm Dumbell Curl (with a 1 second contraction)
- 4 sets x 10 - 15 reps
- Exercise 2) Preacher Curls (w/5 second hold in the middle of the negative portion of the rep)
- 4 sets x 10 - 15 reps
- Exercise 3) Reverse Grip Barbell Curls
- 4 sets x 10 - 15 reps
TRICEPS
- Exercise 1) Rope Pushdowns
- 4 sets x 20 reps
- Exericse 2) E-Z Bar Lying Triceps Extensions (w/5 second hold in the middle of the negative portion of the rep)
- 4 sets x 10 - 15 reps
- Exercise 3) Push Ups with narrow hand placement (Elbows close to the body)
- 4 sets to failure