BICEPS
SEATED CABLE CURLS
8 reps x 45 Kilos8 reps x 55 Kilos
8 reps x 65 Kilos
8 reps x 75 Kilos
SEATED DUMBBELL CURLS
8 reps x 30 Kilos8 reps x 40 Kilos
8 reps x 50 Kilos
STANDING PREACHER CURLS
8 reps x 40 Kilos8 reps x 50 Kilos
8 reps x 60 Kilos
TRICEPS
WIDE-GRIP PUSHDOWNS (SHORT BAR)
8 reps x 60 Kilos8 reps x 70 Kilos
8 reps x 80 Kilos
8 reps x 80 Kilos
ROPE PUSHDOWNS
8 reps x 60 Kilos8 reps x 60 Kilos
8 reps x 60 Kilos
REVERSE-GRIP FRENCH PRESS
8 reps x 60 Kilos8 reps x 65 Kilos
8 reps x 70 Kilos
BICEPS
STANDING BARBELL CURLS
15 reps x 105 lbs15 reps x 135 lbs
12 reps x 150 lbs
10-12 reps x 150 lbs
Article from MUSCULAR,DEVELOPMENT, FITNESS, HEALTH June 1996