Posted by Joe Scardino on September 17, 1999 at 01:00:18:
In Reply to: Bicepts and tricepts posted by jason on September 10, 1999 at 14:06:41:
jason: One of my biceps and triceps routines is:
warm up with 5 lb dumbells and do one set of standing one arm curls, then use 10 lbs for another set. Biceps: 3 sets of standing two arm barbell curls 8 - 12 reps. then, 3 sets of preacher curls using a barbell 8 - 12 reps. last, 3 supersets of seated concentration curls using 25 lbs for 10 reps, then 20 lbs for 10 reps, then 10 lbs for 10 reps. (weight varies among individuals). For a really great pump do one final set of standing barbell curls with light enough weight to do 20 reps.
Triceps:
2 warm up sets of overhead dumbell raises. Then, 3 sets of tricep kickbacks 8 - 12 reps. 3 sets of press downs 8 - 12 reps (if you are in a gym). 3 sets of reverse one arm pulldowns 8 - 12 reps. 3 sets of lying forehead presses 8 - 12 reps. You can also add a set of two of rope pull downs using very light weight for 15 - 20 reps.
Remember to keep good form, get a full range of motion, and stretch afterward.