Triceps

  • Tricep dips- 4 sets elbows in, squeeze top of the rep 10-12 rep range
  • V bar tricep extension- 4 sets 10-12 reps
  • Lying skull crushers (elbows in)- 4 sets 10-12 reps

Biceps

  • Preacher curls- 4 sets 10-12 reps
  • Standing straight bar strict curls- 4 sets 10-12 reps
  • Seated concentration hammer curls- 4 sets 12-15 reps