Tri-set #1
Incline Bench Bicep Curl - 3 sets x 12-15 repetitions – Sit on a bench with a slight incline, back against the bench, shoulders back and arms hanging at your sides. Curl the weights, one arm at a time, keeping your back against the bench and shoulders back.
Bent-over lateral raise – 3 sets x 12-15 repetitions – 3 sets x 12-15 repetitions - On the same bench, lean forward, arms hanging perpendicular to the floor with weights in your hands, palms facing in. Raise the weights out to the sides, arms fully extended. Return slowly.
Dumbbell Prone Triceps extension – 3 sets x 12-15 repetitions – Add a deeper incline to the bench and lay facing it. Arms are hanging naturally at your sides with weights, palms facing in. Now bring your upper arms up so are parallel to your body. Extend your arms just like you are performing kickbacks. Hold once your arms are fully extended. Return slowly without swinging or using momentum.
Superset
Hammer curl – 3 sets x 15-20 repetitions (standing or sitting) – Hold dumbbells at your side, palms facing in. Lift the weights without twisting your wrists. You should be holding the weights like you would hold a hammer.
Triceps Rope Extensions – 3 sets x 15-20 repetitions – Using a rope on the cable machine, affix the pulley to a high position. Grab each side of the rope at the base with each hand, palms facing in. Push the rope downwards and out at the finish. Hold for a second and then slowly return to the starting position. Be certain not to move your upper arms during the exercise. They should remain perpendicular to the floor throughout the movement.
Tri-set #2
EZ Bar Reverse Curl – 3 sets x 15-20 repetitions – Stand holding an EZ Bar with palms facing down, not up. This will be a more difficult lift than regular curls, so you will have to lessen the weight. Curl the bar without swinging or using momentum to complete the lift. Lower slowly.
EZ Bar French Press – 3 sets x 15-20 repetitions – EZ Bar French Press - Lay on your back on a bench and hold the EZ Bar above your eyes, arms extended, palms facing up. Slowly lower the bar to your forehead, bending at the elbows and then use your triceps to push the bar back up to lock position. Be sure to keep your elbows in close to your body, not letting them flare out to the sides.
EZ Bar Shoulder Raise – 3 sets x 15-20 repetitions – Standing while holding the EZ bar in front of you, palms down and a close grip. Lift the weight up to your chest or until your arms are parallel to the floor. Slowly lower.
Workout Finisher Superset
Seated Row – 2 x 25 repetitions – Sit at the row section of a cable station. Choose a lighter weight than you would normally select when performing rows as you will be doing a lot of repetitions. Keep your back straight throughout the whole movement as you pull the weight to your body and slowly return. Feel the muscles in your back doing the work even though your biceps will still burn.
Close Grip Bench Press – 2 x 25 repetitions – Using a much lighter weight than you would normally use for bench press, grip the bar closely so you will feel the focus on your triceps as the bar descends. Push back up.
Remember that form is very important. With the higher repetition count, you’re going to want to use a lighter weight in order to complete each set and still have strength left to finish each combination. At the end of this, you’re definitely going to be exhausted, but your arms will be pumped up like never before.
