Here is one I do quite often that I love to hate. But it’s awesome.
This will work the biceps and triceps very effectively by having peak force at different lengths.
Giant set for biceps - 4 rounds of 12 reps for each movement
Prone Dumbbell Concentration Curls (incline bench) -
Incline Db Curls -
Standing Db Curls -
That is option 1 for biceps -
Option 2 -
Preacher Curls -
Standing Barbell Curls -
Incline Db Curls -
For Triceps -
Rope Pushdowns -
Overhead Rope Extensions -
Dips -
I don’t have an option 2 for triceps because I like this one so much.
These are all done non-stop no rest. Then rest for 2 minutes before repeating. You WILL get very sore from this.
Enjoy the gains.