Warm Up
10 - 20 Minutes
1: Zottman Curl
3 Sets / 15-20 Reps / 60-120 Sec Rest
2: Basic Curl
3 Sets / 60 Reps / 60-120 Sec Rest
With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
3: Tricep Kickback
4 Sets / 10 Reps / 60-120 Sec Rest
Extend arm until it is straight and hold for 4 seconds. Return and repeat. Continue with opposite arm.
4: Basic Curl with Slow Negative
3-4 Sets / To Failure / 60-120 Sec Rest
5: Tricep Pushdown
4 Sets / 20-25 Reps / 60-120 Sec Rest
Extend arms down. Return until forearm is close to upper arm. Repeat.