Biceps & Triceps

This is my least favourite upper body focus day at the gym! I will usually start with a warm up including a jog on the treadmill or row on the rowing erg, followed by dynamic stretches.

STRUCTURE

1x Warm Up Set / 8-15 Reps

(depending on exercise if weighted)

1x Light Weighted Set / 12 Reps

1x Medium Weighted Set / 10 Reps

1x Heavy Weighted Set 8 Reps

EXERCISES

Tricep Dips
Skull Crushers
Zagged Barbell Rows (under grip)
Straight Barbell Bicep Curls
Hammer Curls
Zagged Barbell Rows (over grip)

Ordering of exercises usually depends what machines are available at the moment in time when present in the gym.