Standing Alternate Dumbbell Curls
(drop set on last 2 sets)
Set 1 - 10 reps
Set 2 - 8 reps, 8 reps, 8 reps
Set 3 - 8 reps, 8 reps, 8 reps
Do one warm-up set for 10 reps. On the second and third set, you'll do a triple drop set. Here's how it works. After the first 8 reps put that dumbbell down and pick up one that's 10 pounds lighter. Perform the next 8 reps and put that dumbbell down. Do the last 8 reps using a dumbbell that's 10 pounds lighter. Repeat for set number 3.
Barbell Curls (21s)
3 sets of 7, 7, 7 reps
Next up is barbell curls using the 21s technique. You'll start with 7 half-reps (from the bottom to half way up) followed by 7 more half-reps (from the half way point to the top) followed by 7 full reps. Perform the 21s technique for 3 sets.
Dumbbell Concentration Curls
(5 second negative on each rep)
Finish off biceps with dumbbell concentration curls. This exercise is performed while seated on a bench with your elbow against the side of your thigh. Curl the weight up slowly and do a 5-second negative on the way down.
Triceps Pushdowns - 1 1/2 reps
3 sets of 1 1/2 reps
10 reps on the first set
8 reps on the last two sets
The second part of your session starts with triceps pushdowns doing 1 1/2 reps for three sets. After completing a full rep, you'll follow that with a half rep from the bottom of the movement to half way up. Do 10 reps for the first set and increase the weight for the next two sets. Aim for 8 reps for the second 2 sets.
Lying Triceps Extensions
3 sets of 8 reps followed by 2 forced negatives
Pick a weight where you can perform 8 reps. After the initial 8, have a training partner push on the bar for the negative portion of the next 2 reps. Resist the weight for a 4 second count. Then have your partner lift the weight back to the top and resist it again for another 4 second count. Do 2 forced negatives after the initial 8 regular repetitions.
Cable Overhead Extensions
Three sets of 8 reps supersetted with
Three sets of 10 reps
You'll finish off the triceps with overhead cable extensions. Lean your upper body away from the cable attachment and keep your upper arms parallel to the floor. Pick a moderate weight where you can perform 8 repetitions. Immediately superset this exercise with bench dips where you'll elevate your feet on a chair or some other solid object while gripping the edge of the bench behind you. Do 10 reps for 3 sets supersetted with overhead cable extensions.
Be sure to give your muscles at least 2 days to recover from this challenging workout. Three days might be required due to the intensity of this workout. Remember: Muscles aren't built in the gym. They're rebuilt bigger and stronger during the recovery phase with amino acids from protein.