Bodybuilding Training Day Biceps & Triceps Thursday David Catherall
Thursday. The day for Biceps & Triceps. I like to leave a day rest at least so the Triceps get to rest and recover from chest exercises. I do warm up set of barbell curls & tricep cable press. Then increase the weight each set supersetting between bicep & tricep exercises. It allows rest for each muscle while you do the other plus you are not standing still waiting for your bicep or tricep to rest. I do this with a lot of exercises to help maximise your circuit. You end up doing twice as much as people standing talking.
Barbell Curl 4 sets 8-10 reps Increase every set.
Tricep Cable press 4 sets 8
One Arm Curls 4 sets 8-10 reps Increase each time.
EZ Bar Tricep Press 4 sets 8-10 reps
Concentration Curls 4 sets 10-12 reps (Not heavy, heavy loading has been done. You want to now tone the arm, Pump it)
Tricep pull down 4 sets 8-10 reps
Hammer Curls 3-4 sets 8-10 reps (Not heavy, use a different area of the biceps)
You don’t need to smash too many sets of bi’s and tri’s. They are used a lot in shoulders, back and chest. Rip them too much and they won’t grow. Amateur mistake.
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