BICEPS IMBALANCE TRAINING WORKOUT
4 WEEKs8 DAYs69 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Add these biceps/triceps workouts to your current training split. Remember that all single-arm exercises are to be done only for the smaller arms. Be sure to read my Biceps Imbalance Training article in my Training section.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 3 | 8-10 |
| Behind-Back Cable Curl V·08 | 3 | 10-12 |
| Barbell Preacher Curl V·01 | 3 | 10-12 |
| Behind-Back Cable Curl V·08 | 2 | 10-12 |
| One-Arm Dumbbell Preacher Curl V·08 | 2 | 10-12 |
| Dumbbell Lying Triceps Extension V·16 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 10-12 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 10-12 |
| One-Arm Dumbbell Lying Triceps Extension V·14 | 3 | 8-10 |
| One-Arm Triceps Pressdown V·09 | 3 | 10-12 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 3 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 31 | 292–354 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 3 | 8-10 |
| SUPERSET | ||
| Incline Dumbbell Biceps Curl One Arm V·03 | 3 | 8-10 |
| Dumbbell Incline Triceps Extension One Arm V·07 | 3 | 8-10 |
| SUPERSET | ||
| Cable Concentration Curl V·02 | 3 | 10-12 |
| Reverse-Grip Cable Triceps Kickback V·03 | 3 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 15 | 132–162 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Lying Triceps Extension V·16 | 3 | 8-10 |
| Triceps Pressdown V·10 | 3 | 10-12 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 10-12 |
| One-Arm Dumbbell Lying Triceps Extension V·14 | 3 | 8-10 |
| One-Arm Triceps Pressdown V·09 | 3 | 10-12 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 3 | 10-12 |
| Barbell Curl V·06 | 3 | 8-10 |
| Behind-Back Cable Curl V·08 | 3 | 10-12 |
| Barbell Preacher Curl V·01 | 3 | 10-12 |
| One-Arm Dumbbell Curl V·10 | 2 | 8-10 |
| Behind-Back Cable Curl V·08 | 2 | 10-12 |
| One-Arm Dumbbell Preacher Curl V·08 | 2 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 308–374 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 3 | 8-10 |
| SUPERSET | ||
| One-Arm Dumbbell Curl V·10 | 3 | 8-10 |
| Dumbbell Incline Triceps Extension One Arm V·07 | 3 | 8-10 |
| SUPERSET | ||
| Incline Dumbbell Biceps Curl One Arm V·03 | 3 | 8-10 |
| Cable Triceps Kickback V·02 | 3 | 10-12 |
| SUPERSET | ||
| Cable Concentration Curl V·02 | 3 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 156–192 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 3 | 6-8 |
| Behind-Back Cable Curl V·08 | 3 | 8-10 |
| Barbell Preacher Curl V·01 | 3 | 12-15 |
| One-Arm Dumbbell Curl V·10 | 2 | 6-8 |
| Behind-Back Cable Curl V·08 | 2 | 12-15 |
| One-Arm Dumbbell Preacher Curl V·08 | 2 | 12-15 |
| Dumbbell Lying Triceps Extension V·16 | 3 | 6-8 |
| Triceps Pressdown V·10 | 3 | 8-10 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 12-15 |
| One-Arm Dumbbell Lying Triceps Extension V·14 | 3 | 6-8 |
| One-Arm Triceps Pressdown V·09 | 3 | 12-15 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 306–388 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 3 | 6-8 |
| SUPERSET | ||
| Incline Dumbbell Biceps Curl One Arm V·03 | 3 | 10-12 |
| Dumbbell Incline Triceps Extension One Arm V·07 | 3 | 10-12 |
| SUPERSET | ||
| Cable Concentration Curl V·02 | 3 | 12-15 |
| Cable Triceps Kickback V·02 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 15 | 150–186 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Lying Triceps Extension V·06 | 3 | 6-8 |
| Triceps Pressdown V·10 | 3 | 8-10 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 12-15 |
| One-Arm Dumbbell Lying Triceps Extension V·14 | 3 | 6-8 |
| One-Arm Triceps Pressdown V·09 | 3 | 12-15 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 3 | 12-15 |
| Barbell Curl V·06 | 3 | 6-8 |
| Behind-Back Cable Curl V·08 | 3 | 6-8 |
| Barbell Preacher Curl V·01 | 3 | 12-15 |
| One-Arm Dumbbell Curl V·10 | 2 | 6-8 |
| Behind-Back Cable Curl V·08 | 2 | 12-15 |
| One-Arm Dumbbell Preacher Curl V·08 | 2 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 300–382 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 3 | 6-8 |
| SUPERSET | ||
| One-Arm Dumbbell Curl V·10 | 3 | 6-8 |
| Dumbbell Incline Triceps Extension One Arm V·07 | 3 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Biceps Curl One Arm V·03 | 3 | 10-12 |
| Cable Triceps Kickback V·02 | 3 | 12-15 |
| SUPERSET | ||
| Cable Concentration Curl V·02 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 168–210 REPS |