07.26.2013 Day 60: Biceps & Triceps Workout

Biceps & Triceps

Cardio
25 min

DTP Superset:
—————————————
Triceps Pushdown – V-Bar Attachment
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Standing Biceps Cable Curl
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Cardio
25 min

07.19.2013 Day 55: Biceps & Triceps Workout

Biceps & Triceps

Cardio
25 min

DTP Superset:
—————————————
Triceps Pushdown – V-Bar Attachment
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Standing Biceps Cable Curl
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Cardio
25 min

06.28.2013 Day 32: Biceps & Triceps Workout

Biceps & Triceps

Cardio
25 min

DTP Superset:
—————————————
Triceps Pushdown – V-Bar Attachment
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Standing Biceps Cable Curl
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Cardio
25 min

06.13.2013 Day 18: Biceps & Triceps Workout

Biceps & Triceps

Cardio
25 min

DTP Superset:
=============================

Triceps Pushdown – V-Bar Attachment
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Standing Biceps Cable Curl
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Cardio
25 min

06.7.2013 Day 12: Biceps & Triceps Workout

Biceps & Triceps

Cardio
25 min

DTP Superset:
—————————————
Triceps Pushdown – V-Bar Attachment
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Standing Biceps Cable Curl
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Cardio
45 min

06.4.2013 Day 9: Back/Biceps/Abs

Back
—————————————
One-Arm Dumbbell Row
4 sets of 9-11 reps
Rest-pause on final set

Wide-Grip Pulldown
3 sets of 9-11 reps
Rest-pause on final set

Standing Pulldown
3 sets of 9-11 reps
Rest-pause on final set

Straight-Arm Pulldown
3 sets of 9-11 reps
Rest-pause on final set

Biceps
—————————————
Barbell Curl
4 sets of 9-11 reps
Rest-pause on final set

Incline Dumbbell Curl
3 sets of 9-11 reps
Rest-pause on final set

One-Arm High Cable Curls
3 sets of 9-11 reps
Rest-pause on final set

Abs
—————————————
Hanging Leg Raise
3 sets of 15-19* reps
Rest-pause on final set

Weighted Crunches
3 sets of 15-19 reps
Rest-pause on final set

Dumbbell Side Bend
3 sets of 15-19 reps
Rest-pause on final set

06.1.2013 Day 6: Biceps & Triceps Workout

Biceps & Triceps

Cardio
25 min

DTP Superset:
—————————————
Triceps Pushdown – V-Bar Attachment
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Standing Biceps Cable Curl
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Cardio
25 min

05.24.2013 Week 12, Day 68: Biceps & Triceps Workout

Biceps & Triceps

Cardio
25 min

DTP Superset:
—————————————
Triceps Pushdown – V-Bar Attachment
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Standing Biceps Cable Curl
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Cardio
25 min

05.17.2013 Week 11, Day 64: Biceps & Triceps Workout

Biceps & Triceps

Cardio
15 min

DTP Superset:
—————————————
Triceps Pushdown – V-Bar Attachment
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Standing Biceps Cable Curl
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Cardio
25 min

05.3.2013 Week 9, Day 56: Biceps & Triceps Workout

Biceps & Triceps

Cardio
25 min

Superset:
—————————————
Machine Preacher Curls
2 sets of 10-12 reps
1 triple drop set of 10-12 reps

Dips – Triceps Version
2 sets of 10-12 reps
1 triple drop of 10-12 reps

Superset:
—————————————
Triceps Pushdown – Rope Attachment
1 set of 12 reps, 1 drop set of 12 reps
1 set of 12 reps

Barbell Curl
1 set of 12 reps, 1 drop set of 12 reps
1 set of 12 reps

Superset:
—————————————
Close-Grip Barbell Bench Press
3 sets of 10-12 reps

Hammer Curls
3 sets of 10-12 reps

Superset:
—————————————
Standing Biceps Cable Curl
3 sets of 12 reps

Triceps Pushdown
3 sets of 12 reps

Cardio
25 min