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28 Days to Redemption Training Plan

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Routine

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Triceps, Biceps & Forearms

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Dumbbell Kickback

Equipment
Dumbbells
Sets
4
Reps
12-15*
Rest
--
*Switch from arm-to-arm with no rest until all 4 sets are done.
Equipment
Barbell, Bench
Sets
4
Reps
16-20
Rest
--
Rest-pause on last set
Equipment
Adjustable Cable Machine, Bench, Rope Attachment
Sets
4
Reps
25-30
Rest
<30 sec
Drop set on last set
Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
4
Reps
12-15*
Rest
--
*Alternate arms with no rest until 4 sets are complete for both arms.
Exercise 5 of 8

Barbell Biceps Curl

Equipment
Barbell
Sets
4
Reps
16-20
Rest
--
Rest-pause on last set
Exercise 6 of 8

Cable Hammer Curl

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
4
Reps
25-30
Rest
<30 sec
Drop set on last set
Equipment
Barbell
Sets
4
Reps
16-20
Rest
<30 sec
Rest-pause on last set
Exercise 8 of 8

Barbell Wrist Curl

Equipment
Barbell
Sets
4
Reps
25-30
Rest
<30 sec
Drop set on last set
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