Biceps
Exercise
Cable Curl: 3 sets, 8 reps.
One Arm Cable Preacher Curl: 3 sets 10 reps
Standing High Pulley Cable Curl: 3 sets 10 reps
Rope Hammer Cable Curl: 3 sets, 12 reps.
Triceps
Exercise
Lying Cable Tricep Extension: 3 sets, 8 reps
Seated Low Pulley Overhead Tricep Extension: 3 sets 10 reps
Two Arm Cable Tricep Kickback: 3 sets 10 reps.
Reverse Grip Cable Tricep Extension: 3 sets, 12 reps.
