Arm Priority Training for Big Biceps and Triceps
Standing EZ-Bar curl, superset with
lying tricep extensions
(3-4 sets X 8-12 reps)
Hammer curl, superset with
overhead tricep extensions (3-4 X 10-12)
Wrist curl (3X12), superset with
thumbs up curl (3X8-12), superset with pulley pushdown (3X12-15)
Standing EZ-Bar curl, superset with
lying tricep extensions
(3-4 sets X 8-12 reps)
Hammer curl, superset with
overhead tricep extensions (3-4 X 10-12)
Wrist curl (3X12), superset with
thumbs up curl (3X8-12), superset with pulley pushdown (3X12-15)
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