Advanced Triple

Performing Triple Set Workouts are extremely demanding, and as such should only be performed by persons used to lifting weights regularly. The aim of this workout is to perform a simple selection of biceps exercises, followed immediately by performing another upper body exercise, such as a biceps style pull - ups and then press ups. The weight you choose should enable you to perform the desired amount of reps for each set, without losing good technique in the final few reps. The aim of this workout is to really give your biceps a complete workout, whereby on the triple set exercise, ideally , you will find that your reps will be very minimal towards the end of the workout, literally 1 - 5 pull - ups, and less than 10 press - ups. There are a number of different methods of super and triple setting, you may decide to perform 1 set of normal curls, and then move straight onto hammer curls and finish with reverse curls. This method of triple setting will certainly cause quick muscle fatigue, however always remember that good technique and adequate rest should never be compromised.
Date	.	Time	.
NORMAL CURLS	HAMMER CURLS	REVERSE CURLS	CONCENTRIC CURLS
.	..	.
3 Sets of 12 - 10 - 8 lifts with 30 seconds between sets.	2 Sets of 10 - 12 lifts keeping your palms facing each other.	2 Sets of 10 - 12 slow lifts. Keep palms facing down.	3 Sets of 12 - 10 - 8 lifts each side - full range of movement.
X BODY CURLS	ALTERNATE PREACHER	BICEPS MUSCLES STRETCH
.	..	BICEPS MUSCLES STRETCH
3 Sets of 12 - 10 - 8 lifts finishing with weights outside shoulders.	2 Sets of 12 - 10 lifts each arm - full range of movement.	Have enough rest between exercises to be able to perform the desired amount of reps and sets.
Aim to work through all 6 exercises - however if you feel tired or sore, work for the first 4 - 6 only - don't train sore muscles. If you click on each image, it will give you a full exercise description. Remember there is nothing wrong with using a lighter weight in order to be able to achieve your desired reps.

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