[Editor's Note: Still traumatized after last week's shoulder workout? Well, it's time to wipe those tears away, my friend, because training guru Cory Gregory is back with another insane workout and he's got your biceps and triceps in his cross hairs. Oh, you may hate Cory now, but you'll thank him in July when you stride onto the beach with the biggest, most awesome set of new guns in your arsenal.]


Workout overview:

Tri-set:
Straight bar curls-15 reps
Bench dips 20 - reps
Band pushdowns-20 reps
5 sets
Quad-set:

Incline dumbbell curls with a twist-6 reps(5 twist) 4 reps
Dumbbell skull crushers-12 reps
Bench dips-20 reps
Band pushdowns-20 reps
5 sets
Quad-set:

28 Method Curls
Overhead triceps press-outs - 15 reps
Bench dips-20 reps
Bench pushdowns-20 reps
5 sets

Super-set:
Wrist curls-20 reps
Reverse wrist curls - 20 reps
5 sets




Workout:
Tri-set
Straight bar curls -15 reps



Bench dips 20 -reps




Band pushdowns-20 reps

5 sets

Quad-set
Incline dumbbell curls with a twist -6 reps(5 twist) 4 reps



Dumbbell skull crushers -12 reps


Bench dips-20 reps



Band pushdowns-20 reps


5 sets

Quad-set

28 Method Curls




Pre-Workout Intra-Workout Post-Workout Branch Chain Aminos
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Overhead triceps press-outs-15 reps



Bench dips-20 reps


Band pushdowns-20 reps


5 sets
Super-set

Wrist curls-20 reps



Reverse wrist curls-20 reps



5 sets

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