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    REC001 UUUUUUUUUUUUUUUUUUUUUUUUUUUUUU Spider Curl Set the bench at a 45-degree angle and place your chest at the top of the bench. When you curl your arms up, don't raise your elbows. The last set should be relatively light. 4 sets, 12, 8, 6, 15 reps 2 Incline Dumbbell Curl Curl with both arms at the same time, supinating your wrists as you go up. Lower the weights slowly. Go fairly heavy on this movement. If you do have to cheat, do it on the way up, so you can fight it on the way down. 3 sets, 8, 8, 6 reps 3 Barbell Curl Do this exercise with your back against a wall and your elbows down. Keep the eccentric portion slow and controlled. I find that biceps grow extraordinarily well on the negative work load. 3 sets, 8, 8, 12 reps 4 Preacher Curl Load a bar with weight you can easily strip. Start with a weight you can hit for 12 reps. Then take off some weight and do as many reps as you can. Take off more weight, and do it again and again. By the end of this set, your biceps should be pretty much dead. 1 set, Dropset to failure 5 Triceps Pushdown This is a staple in every triceps workout I do. Keep the body up straight and bend from the elbow only. Allow the arm to come up slightly past perpendicular. This exercise should be done as heavy as possible, including two dropsets. 4 sets, 12, 8, 8, 8 reps 6 Seated Triceps Press This is a serious mass builder for the long head of the triceps. Go as heavy as you can. Don't let your elbows flare. Keep them tucked in tight. 3 sets, 10, 8, 8 reps 7 Low Cable Triceps Extension This exercise is similar to a standard dumbbell kick-back, but it keeps the tension on the triceps the entire movement. Be sure to keep the elbow up and to fully extend the arm back. Control the weight back to starting position. 3 sets, 12, 12, 15 reps 8 Lying Dumbbell Tricep Extension Use a dumbbell in each hand and press them simultaneously. 3 sets, 15, 15, 20 reps 9 Seated Palms-Down Barbell Wrist Curl Lay your forearms flat on the end of a bench so your hands are hanging off. Let the bar roll all the way down to the last finger tip and squeeze everything back up until your wrist is fully contracted. 4 sets, 25 reps 10 Standing Palms-Up Barbell Behind The Back Wrist Curl Use the straight bar. Place it behind you, just below your glutes. Let it roll down your hand and squeeze back up, fully contracting your wrists. 3 sets, 15 reps 11 Reverse Barbell Curl This movement hits my forearms hard. Keep it strict so you don't use your shoulders to lift the weight. Curl only from the elbow. 3 sets, 15 reps 12 Hammer Curls If your body allows it, try them. You can be less strict with the form—throw weight around and just burn out those last fibers. 1-2 sets, to failure
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