Originally Posted by
steve724
Mainly hurts with bis and tris
I honestly don't really do warm up sets (I know so stupid) I know now at least.
Triceps
Skull crushers- 10,8,6 reps.
Close grip bench- 10,8,8
Rope pulldown- 12,10,8
Overhead dumbbell-10,8,6
Donkey kicks- 10-10,10
Dips- 10,10,10
Biceps
Super Set with Preacher curls- 10,10,10 then grab a lower ez curl bar and do another 10,10,10 (outside grip)
Incline dumbbell curls- 10,8,8
Machine preachers(light)(inside grip) 10,10,10
Hammer curls- 10,10,8
Straight bar curls (depending on how my forearm feels, this kills so bad sometimes) I think this is what actually caused it. (10,10,10)
Then cables- 10,10,10