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Biceps

Preacher Curl – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

Zottman Curls – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

EZ Curl Bar Reverse Curls – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

Barbell Curls – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

 

 

Triceps

Lying Triceps Press – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

Triceps Dumbbell Kickback – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

Close-Grip Barbell Press – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

Behind the Back Triceps Extension – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

 

 

Robby Robinson Posing