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Perform 3 sets of all exercises, alternating between biceps and triceps
exercises once you've completed a set. Follow these general guidelines:
Set 1 - Warm-up set: 10-12 reps using light weight
Set 2 - Getting harder set: 6-8 reps using moderately heavy weight
Set 3 - Heavy set: 3 or 4 reps of a challenging weight. Perform set
to failure.
If your form fails during your first two sets, use a lighter weight
The last rep of your last set should be difficult
Rest approximately 1-2 minutes between sets
Biceps Exercises
Triceps Exercises |
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