Workout 1
4 sets
EZ Bar Preacher curls: 10-12 reps
Close grip Bench press: 10-12 reps
3 sets
Dumbbell Hammer curls: 10-12 reps
Overhead Rope extensions: 12-14 reps
3 Supersets
Standing Cable curls: 15 reps
Reverse grip Push downs: 15 reps
Workout 2:-
Barbell Bicep curls: 4 sets x 8-12 reps
Incline Dumbbell curls: 3 sets x 10-12 reps
Prone Dumbbell Spider curls: 3 sets x 10-12 reps
EZ Bar Skull crushers : 4 sets x 8-12 reps
Tricep Dips: 3 sets x 10-12 reps
Seated Dumbbell Single arm Tricep extension: 3 sets x 10-12 reps
Workout 3
4 sets
Close grip Bench press: 10-12 reps
EZ Bar skull crusher: 10-12 reps
3 sets
Single arm cable push down: 12-15 reps
3 sets
Barbell Curls: 8-12 reps
Standing Hammer curls: 10-12 reps
Seated alternating Dumbbell curls: 10-12 reps
Workout 1
5 supersets
Close grip bench press
Pull-ups
5 supersets with light weights till failure
Barbell curls
Lying triceps extension
5 supersets with light weights till failure
Hammer curls
Triceps push down
5 supersets with light weights till failure
Preacher curls
Dumbbell triceps kick-backs
Workout 2
3 sets with medium to heavy weights
Close grip bench press: 4-8 reps
Lying triceps extension (10, 8, 6, 4 at increasing weights)
Cable triceps push down (10-8-6-4 at increasing weights)
Cable reverse push down (10-8-6-4 at increasing weights)
Barbell curls: 4-8 reps
Hammer curls: 4-8 reps
Preacher curls: 4-8 reps
Cable curls: 4-8 reps