Originally posted by Premiere
Biceps:
Standing preacher curls 3 sets 8-10 reps
Standing Curls 3 sets 8-10 reps
Incline Curls 3 sets 8-10 reps
Hammer Curl 3 sets 8-10 reps
Lying Cable Curls 3 sets 8-10 reps
Alternating Dumbbell Curls 3 sets 8-10 reps
Standing Concentration Curls 3 sets 8-10 reps
Triceps:
Standing triceps press 3 sets 8-10 reps
French Press 3 sets 8-10 reps
Rope Press down 3 sets 8-10 reps
Close Grip Bench Press 3 sets 8-10 reps
since u say triceps is the way to go...can u give me some more tricep excer.?