The Workout

  • Preacher curl – 3 sets of 7 full ROM, 7 bottom ROM, 7 pushing against hand
  • Seated dumbbell curl – keep wrist relaxed (dumbbell determines the emphasis on biceps) – 3 sets, 12-15 reps
  • Pushdowns – keep bar close to the body for long head and medial head of triceps – 4 sets, 12-15 reps
  • Rope pushdowns – pushing through index finger to activate the lateral head – 3 sets, 15 reps
  • Cable kickbacks with power balls all three finger positions – Index finger lateral head, middle and ring for medial head, and pinky to target the long head – 3 sets, 8 reps per finger in one complete set
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