Full Workout Routine
Cross-Body Triceps Extension Round 1
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Cross-Body Triceps Extension - Set 1
Weight: light (example 5kg)
Reps: 15 per arm -
Rest: 1 m
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Cross-Body Triceps Extension - Set 2
Weight: slightly heavier (example 7kg)
Reps: 12 per arm -
Rest: 1 m
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Cross-Body Triceps Extension - Set 3
Weight: slightly heavier or leave it the same (example: 10kg or 7kg). If you cannot finish with a straight arm at the end of a positive rep and a squeeze, use the weights the same as in the 2nd set.
Reps: 10 per arm -
Rest: 1m 30s
Dual Triceps Cable Extension Round 2
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Dual Cable Extension - Set 1
Weight: not too heavy (example: 7kg per side)
Reps: 12 -
Rest: 1 m
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Dual Cable Extension - Set 2
Weight: slightly heavier (example: 10kg per side)
Reps: 10 -
Rest: 1m 30s
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Dual Cable Extension - Set 3
Weight: same as in the previous 2nd set (example: 10kg per side). If the weight is too heavy, you will not be able to finish with arms as straight as an arrow. You have to finish with arms straight and with a 1 or 2-second squeeze.
Reps: 10 -
Rest: 1m 30s
Single-arm DB Scott Curls + Resistance Band Round 3
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LEFT ARM: WITH a Band - Set 1
Weight: heavier DB (example: 8kg DB) + resistance band
Reps: 10 -
LEFT ARM: NO Band - Set 1
Weight: slightly lighter DB (example: 6kg DB) without the resistance band. All reps should be slow as you go up and down.
Reps: 10 -
Rest: 10s
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RIGHT ARM: WITH a Band - Set 1
Weight: heavier DB (example: 8kg DB) + resistance band
Reps: 10 -
RIGHT ARM: NO Band - Set 1
Weight: slightly lighter DB (example: 6kg DB) without the resistance band. All reps should be slow as you go up and down.
Reps: 10 -
Rest: 1m 30s
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LEFT ARM: WITH a Band - Set 2
Weight: heavier DB than in the 1st set (example: 10kg DB) + resistance band
Reps: 10 -
LEFT ARM: NO Band - Set 2
Weight: slightly lighter DB (example: 8kg DB) without the resistance band. All reps should be slow as you go up and down.
Reps: 10 -
Rest: 10s
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RIGHT ARM: WITH a Band - Set 2
Weight: heavier DB than in the 1st set (example: 10kg DB) + resistance band
Reps: 10 -
RIGHT ARM: NO Band - Set 2
Weight: slightly lighter DB (example: 8kg DB) without the resistance band. All reps should be slow as you go up and down.
Reps: 10 -
Rest: 1m 30s
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LEFT ARM: WITH a Band - Set 3
Weight: same as in the 2nd set (example: 10kg DB) + resistance band
Reps: 10 -
LEFT ARM: NO Band - Set 3
Weight: slightly lighter DB (example: 8kg DB) without the resistance band. All reps should be slow as you go up and down.
Reps: 10 -
Rest: 10s
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RIGHT ARM: WITH a Band - Set 3
Weight: same as in the 2nd set (example: 10kg DB) + resistance band
Reps: 10 -
RIGHT ARM: NO Band - Set 3
Weight: slightly lighter DB (example: 8kg DB) without the resistance band. All reps should be slow as you go up and down.
Reps: 10 -
Rest: 1m 30s
Preacher Curls + Resistance Band Round 4
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SET 1: Preacher Curls + Band
Weight: not too heavy (example: 5kg plates per side) + resistance band.
Reps: 10 -
SET 1: Preacher Curls & NO Band
Weight: same bar and without resistance band. Do as many reps as possible (AMRAP) and hit the failure.
Reps: AMRAP -
Rest: 1m 30s
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SET 2: Preacher Curls + Band
Weight: only if you could do more than 10 reps in the 1st set, increase the weight in this set slightly (example: 7kg plates per side) + resistance band.
Reps: 10 -
SET 2: Preacher Curls & NO Band
Weight: same bar and without resistance band. Do as many reps as possible (AMRAP) and hit the failure.
Reps: AMRAP -
Rest: 1m 30s
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SET 3: Preacher Curls + Band
Weight: same as in the 2nd set (example: 7kg plates per side) + resistance band.
Reps: 10 -
SET 3: Preacher Curls & NO Band
Weight: same bar and without resistance band. Do as many reps as possible (AMRAP) and hit the failure.
Reps: AMRAP -
Rest: 1m 30s
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SET 4: Preacher Curls + Band
Weight: same as in the 2nd set (example: 7kg plates per side) + resistance band.
Reps: 10 -
SET 4: Preacher Curls & NO Band
Weight: same bar and without resistance band. Do as many reps as possible (AMRAP) and hit the failure.
Reps: AMRAP -
Rest: 1m 30s
Triceps / Biceps Superset Round 5
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Seated Overhead Extension - Set 1
Weight: not too heavy (example: 12kg). Stretch the triceps in the negative part of the rep. Hold for 1 or 2 seconds in that stretched position and then go up.
Reps: 12 -
DB Seated Curls - Set 1
Weight: heavier DBs (example: 10kg DBs). Do 3 reps with the left arm, change the arm, do 3 reps with the right arm, and repeat it 4 times (that is 1 full set).
Reps: 4 x 3 per arm -
Rest: 1m 30s
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Seated Overhead Extension - Set 2
Weight: slightly heavier (example: 15kg). Stretch the triceps in the negative part of the rep. Hold for 1 or 2 seconds in that stretched position and then go up.
Reps: 12 -
DB Seated Curls - Set 2
Weight: slightly heavier DBs (example: 12kg DBs). Do 3 reps with the left arm, change the arm, do 3 reps with the right arm, and repeat it 4 times (that is 1 full set).
Reps: 4 x 3 per arm -
Rest: 1m 30s
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Seated Overhead Extension - Set 3
Weight: same as in the previous 2nd set (example: 15kg). Stretch the triceps in the negative part of the rep. Hold for 1 or 2 seconds in that stretched position and then go up.
Reps: 10 -
DB Seated Curls - Set 3
Weight: same DBs as in the previous 2nd set (example: 12kg DBs). Do 3 reps with the left arm, change the arm, do 3 reps with the right arm, and repeat it 4 times (that is 1 full set).
Reps: 4 x 3 per arm -
Rest: 1m 30s
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Seated Overhead Extension - Set 4
Weight: same as in the 3rd set (example: 15kg). Stretch the triceps in the negative part of the rep. Hold for 1 or 2 seconds in that stretched position and then go up.
Reps: 10 -
DB Seated Curls - Set 4
Weight: same DBs as in the 3rd set (example: 12kg DBs). Do 3 reps with the left arm, change the arm, do 3 reps with the right arm, and repeat it 4 times (that is 1 full set).
Reps: 4 x 3 per arm -
Rest: 1m 30s
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