Max Philisaire: Bicep and Tricep Workout

Last Updated on January 7, 2021

Bicep Training

•    Barbell Curl: 4 sets × 10 reps
•    Machine Preacher Curl: 4 sets × 10 reps
•    Dumbbell Curl: 4 sets × 10 reps
•   Cable Rope Hammer Curl: 4 sets × 10 reps
•    Reverse Barbell Curl: 4 sets × 10 reps
•    Wrist Curl: 4 sets × 10 reps

Ticep Training

•   Close Hand Incline Push Up: 4 sets × 10 reps
•   Cable Rope Push Down: 4 sets × 10 reps
•   Seated Dumbbell Overhead Extensions: 4 sets × 10 reps
•   Cable Bar Push Down: 4 sets × 10 reps
•   Cable Kickback: 4 sets × 10 reps