4 Weeks for arms!

[caladin]

Monday: Triceps (strength)/ Biceps (outer head)

Tuesday: Quads/Hams/Calves

Wednesday: Triceps (lateral head)/Biceps (inner head)

Thursday: OFF

Friday: Chest/Back/Shoulders

Saturday: Triceps (long and medial heads)/Brachialis

Sunday:OFF


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Monday: Triceps (STR) / Biceps (Outer Head)
A1. Close Grip Bench Press 5 X 4 - 6
A2. Standing Barbell Curl 5 X 4 - 6 "Narrow Grip"
45 Sec rest between sets

B. Partial Close Grip Bench Press (Rack Lockout) 3 X 4 - 6
90 Sec Rest

C1. Barbell Concentration Curl "Close Grip" 3 X 8 - 10
C2. Single Dumbell Static Hold 3 X 20 - 40 Seconds
Superset
90 Sec Rest



Wednesday: Triceps (lateral head)/Biceps (inner head)
A1. Close Grip Bench Press 4 X 6 - 8
A2. Preacher Curl "Wide Grip/ Elbows In" 4 X 6 - 8
45 Sec rest between sets

B1. Tate Press (Pronated Grip Triceps Extension) 3 X 8 - 10
B2. Rope Triceps Extension 3 x 8 - 10
Superset
90 Sec Rest

C1. Standing Barbell Curl "Wide Grip" 3 X 8 - 10
C2. Incline Dumbell Curl " Hammer to Supination" 3 X 10 - 12



Saturday: Triceps (long and medial heads)/Brachialis
A1. Shoulder Width Grip Bench Press with Reverse Grip 4 X 6 - 8
A2. Dumbell Hammer Curl 4 X 6 - 8
Superset
90 sec Rest

B1. Decline Nosebreaker with Reverse Grip 3 X 8 - 10
B2. Overhead Dumbell Tricpes Extensions 3 X 12 - 15
Superset
90 sec Rest

C1. Standing Barbell Curl with Reverse Grip [3c\5n] 3 X 6 - 8
C2. Zottman Curl 3 X 10 - 12
Superset
90 sec Rest