Biceps Routine:
No. 1 - Regular Barbell Curls: 5 Sets of 10 Reps
No. 2 - Seated Alternate Dumbell Curl: 5 Sets of 10 Reps
No. 3 - Close Grip Barbell Curl: 4 Sets of 8 Reps
No. 4 - Concentration Pulley Curls: 5 Sets of 10 Reps
Triceps Routine:
No. 1 - Seated Press From Behind The Neck: 4 Sets of 8 Reps
No. 2 - Parallel Bar Dips: 2 Sets of as many reps as possible
No. 3 - Standing Triceps Extension With Close Grip: 4 Sets of 8 Reps
No. 4 - Lat machine Triceps Pull Down: 4 Sets of 10 Reps
No. 5 - Overhead Pulley Triceps Pull Down: 4 Sets of 10 Reps
* Use 75% of maximum poundage except those exercises in which body weight is used such as dips.
* Freddy advises to work HARD, work SLOWLY and CONCENTRATE
* As your muscles get stronger you must gradually add MORE AND MORE WEIGHT
Dan Lurie with Freddy Ortiz
Freddy Ortiz and Larry Scott and yes that's an ice cream cone he's holding.
Sources:
http://www.palmieribodybuilding.com/Freddy%20Ortiz%20Article.pdf