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Strength Training Guide for Personal Training Practitioners
Universal Journal of Sport Sciences
| Vol 1, Issue 1
Table 2. Arms. Weeks 1-6
| Day 2: Arms | Volume | Rest |
| EZ Bar Preacher Curls | 12, 10, 8, 6 -increasing weight to 85% 1RM | 60-90s |
| Seated Incline Dumbbell Curls | 4x10 - Increasing Weight | |
| Straight Bar Cable Curls | 10, 8, Failure - Increasing Weight Each Set | |
| (Superset with) Rope Triceps Cable Push Downs | 10, 8, Failure - Increasing Weight Each Set | |
| Single-arm Overhead Dumbbell Triceps Extensions | 4x10 - Increasing Weight | |
| EZ Bar Skull Crushers | 12, 10, 8 Increasing Weight - 6 @ 85% 1RM |