My Triceps & Biceps Workout

❌EZ Bar Bicep Curls x 4 sets of 14

⁃ 7 wide & 7 Inside

⁃ 70lbs, 70lbs, 70lbs, 80lbs

❌Forearm Plate Flips x 4 sets of 10

⁃ 25lbs, 25lbs, 45lbs, 45lbs

❌Weighted Machine Curl x 1 sets of 100

⁃ 80 x 25

⁃ 70 x 15

⁃ 60 x 10

⁃ 50 x 10

⁃ 40 x 10

⁃ 30 x 30

❌Reverse Arm Curls x 4 sets of 12

⁃ 40lbs, 40lbs, 40lbs, 40lbs

❌Single Arm x Cable Tricep Pressdown

⁃ 4 sets of 12 (20,30,40,40)

❌Both Arms x Cable Pressdown

⁃ 4 sets of 15 (50, 60, 50, 60)

⁃ Reverse Cable Press-down for 2 sets

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