Arms
Forearms   Biceps
 
Level "A" Routine   High-Intermediate Routine
Exercise Sets Reps Exercise Sets Reps
Barbell Reverse Curls 3 8 12 Wide-Grip Standing Barbell Curls 3 6 10
Barbell Wrist Curls 3 10 15 Incline Dumbbell Curls 2 8 12
  Barbell Concentration Curls 2 8 12
Level "B" Routine  
Exercise Sets Reps   Low-Advanced Routine
Barbell Preacher Reverse Curls 4 8 10 Exercise Sets Reps
Supported Dumbbell Wrist Curls 3 10 15 Barbell Preacher Curls 3 8 12
Supported Barbell Reverse Wrist Curls 3 10 15 Nautilus Curls 2 8 12
  Standing Dumbbell Concentration Curls 2 8 12
Level "C" Routine  
Exercise Sets Reps   High-Advanced Routine
Hammer Curls 4 5 8 Exercise Sets Reps
Standing Barbell Wrist Curls 4 10 15 Standing Alternate Dumbbell Curls 3 8 12
Cable Reverse Wrist Curls 4 10 15 Cable Preacher Curls 3 8 12
  Loop Handle Cable Curls 3 8 12
Triceps  
  Off-Season Contest-Level Routine
Beginning-Level Routine   Exercise Sets Reps
Exercise Sets Reps Dumbbell Preacher Curls 4 8 12
Close-Grip Bench Presses 3 12 6 Lying Dumbbell Curls 3 8 12
Pulley Pushdowns 2 8 12 Prone Incline Dumbbell Curls 3 8 12
 
Low-Intermediate-Level Routine   Precontest Contest-Level Routine
Exercise Sets Reps Exercise Sets Reps
Tricpes Parallel Bar Dips 3 4 12 6 Standing Narrow-Grip Barbell Curls 3 10 15
Incline Barbell Triceps Extensions 2 3 8 12 Machine Curls 3 10 15
  Seated Dumbbell Curls 3 10 15
High-Intermediate-Level Routine   Standing Dumbbell Concentration Curls 3 10 15
Exercise Sets Reps  
Single Dumbbell Seated Triceps Ext. 4 8 12
Decline Barbell Triceps Ext. 3 8 12
Pulley Pushdowns 2 3 8 12
 
Advanced-Level Routine
Exercise Sets Reps
Pullover-and-Presses 4 12 6
Lying Barbell Triceps Ext. 4 8 12
Dumbbell Kickbacks 4 8 12


Last Updated on 11/22/98
By Andrew Horner
Email: andyh@med-web.com