Featured Member / Kilo Klub Member
- Jul 29, 2006
Just saw this.I do preacher curls with dumbells , incline dumbell, hammer curls dumbell or rope. I also rotate weekly with cable one arm curls, spider curls, ez bar.
Triceps i rotate with rope push downs, close grip bench, skull crushers, overhead dumbbell raises, cables push downs, and dips.
I do 10-12 rep range on all.
I usually do 3-4 different exercises for biceps and triceps.
9-12 sets each total.
You can skin the cat any way you want just cut the number of total sets in half
or the number of exercises in half, or both. Either way, reduce the volume, IMHO.
I would start there.