Biceps and Triceps *work out *

[4doorsi]

Seatted Dumbells curls (lbs per hand) you want to make sure you squeez on top gives a better pump.
30lbs x 12 with each hand
35lbs x 10
40lbs x 8

Straight bar curls
60lbs x 20
75lbs x 15
90lbs x 10

easy curls barbell (close grip)
60lbs x 15
70lbs x 12
80lbs x 10

Preacher curls ( nice and slow let the arms do all the work)
60lbs x 20
70lbs x 15
80lbs x 10

Cable curls ( single handed or duouble hand depends what you like and there is room and availabilty )

50lbs x 15
60lbs x 12
70lbs x 10

Straight bar cable ( i usually hold it with my hands closest to the middle with out causinf discomfert )

100lbs x 15
120lbs x 15
140lbs x 12
160lbs x 10
170lbs x 8
180lbs x 5-6

[4doorsi]

Dipps
warm up 25 nice and close grip to really work the ticeps
I take my belt and attach a chain so i can hang weight to add ressistance.

with weight
25lbs x 20 dipps
45lbs x 20 dipps
70lbs x 15 dipps
90lbs x 20 dipps

Over head 2 hand barbell lift
warm up 85lbs x 25

105lbs x 20
115lbs x 18
120lbs x 15
125lbs x 12

Bench to Bench Dipps ( i add 45lbs plates on my lap to add ressitance )

warm up 30x

90lbs x 25
135lbs x 20
170lbs x 15
215lbs x 12
depending if i feel strong and i have a spotter
260lbs x 8-10

Triceps push down ( hammer strenght machines )
180lbs x 20
230lbs x 15
270lbs x 12
320lbs x 10

Close hand Push up ( put ur feet on higher elevation to add ressitance )
4 sets of 20

Cable preacher push down
120lbs x 20
130lbs x 18
140lbs x 15
150lbs x 12
160lbs x 10
180lbs x 8
200lbs x 8

Single hand Kick backs Cable ( sets set up for each hand ) then switch
40lbs x 20
50lbs x 15
60lbs x 10


i may have left out a few things ill post them if i remember

[desi_balla]

gimmi ur whole routine.

lookin sexc in ur sig

no homo