Prosharker

1

 

Triceps.

.

1.http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html

 

41,3 x3

 

2.http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html

 

20x3

 

3.http://www.exrx.net/WeightExercises/Triceps/CBBentoverTriExt.html

 

4.http://www.exrx.net/WeightExercises/Triceps/DBKickback.html

 

6x3

 

5.http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html

 

20x3

 

Underarmar

1.http://www.exrx.net/WeightExercises/Brachioradialis/CBReverseCurl.html

18x3

 

2.http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html

20x3

 

http://www.leehayward.com/pics/reversecurl.jpg

 

20x3

 

Biceps

 

1.http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

 

18x3

 

2.http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html

 

3.http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html fast med hantel

12x3