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Strength Training Guide for Personal Training Practitioners
Universal Journal of Sport Sciences
| Vol 1, Issue 1
Table 7. Arms. Weeks 7-12
| Day 2: Arms | Volume | Rest |
| EZ Bar reverse grip curls (standing) | 12, 10, 8, 6 – increasing weight to 85% 1RM | 60-90s |
| Dumbbell Preacher Curls | 4x10 Increasing Weight | |
| Close-grip Cable Curls | 10, 8, Failure - Increasing Weight Each Set | |
| (Superset with) Standing Cable Crossover Triceps Extension | 10, 8, 6 -Increasing Weight, Drop set to Failure | |
| Seated Dumbbell Overhead Triceps Extension | 4x10 Increasing Weight | |
| Weighted Triceps Dips | 12, 10, 8 (Increasing Weight), To-Failure |