Workout Plans
M&F Gain 10 Program  thumbnail
Per Bernal
Per Bernal

Day 25 : Triceps, Biceps & Abs

Exercises 8
Equipment Yes
WATCH: IFBB Pro Arash Rahbar demonstrates the Part 2, Triceps, Biceps & Abs workout

Exercise 1

Lying Barbell Extension
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3 sets
10-12* reps
-- rest
*Doesn’t include 1-2 warm-up sets.

Exercise 2

Weighted Bench Dip How to
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3 sets
10-12 reps
-- rest

Exercise 3

Reverse-Grip Pressdown You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Reverse-Grip Pressdown thumbnail
3 sets
10-12 reps
-- rest

Exercise 4

Close-Grip EZ-Bar Biceps Curl You'll need: EZ-Bar How to
Close-Grip EZ-Bar Biceps Curl thumbnail
3 sets
10-12* reps
-- rest
*Doesn’t include 1-2 warm-up sets.

Exercise 5

Preacher Curl with Cable You'll need: Adjustable Cable Machine, Preacher Bench, EZ-Bar How to
Preacher Curl with Cable thumbnail
3 sets
10-12** reps
-- rest
** On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.

Exercise 6

Hammer Curl
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3 sets
10-12 reps
-- rest

Exercise 7

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
2 sets
20 reps
-- rest

Exercise 8

Double Crunch You'll need: No Equipment How to
Double Crunch thumbnail
2 sets
20 reps
-- rest
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