Bi/Tri #3

Horizontal Loading

LLT
7,7,7 Bicep Curl [MS]

reps 6-8

load moderate

Tempo controlled

Rest 1-2min

Set	Reps	Load	Tempo	Rest
1	6-8	Moderate	Controlled	1-2min (h:m:s)
2	6-8	Moderate	Controlled	1-2min (h:m:s)
3	6-8	Heavy	Controlled	1-2min (h:m:s)
4	6-8	Heavy	Controlled	1-2min (h:m:s)

LLT
Standing Tricep Overhead Extension – Single Arm

reps 6-8

load moderate

Tempo controlled

Rest 1-2min

Set	Reps	Load	Tempo	Rest
1	6-8	Moderate	Controlled	1-2min (h:m:s)
2	6-8	Moderate	Controlled	1-2min (h:m:s)
3	6-8	Heavy	Controlled	1-2min (h:m:s)

LLT
Rope Bicep Curl

reps 10-12

load moderate

Tempo controlled

Rest 1-2min

Set	Reps	Load	Tempo	Rest
1	10-12	Moderate	Controlled	1-2min (h:m:s)
2	10-12	Moderate	Controlled	1-2min (h:m:s)
3	10-12	Moderate	Controlled	1-2min (h:m:s)

LLT
Tricep Rope Pushdown

reps 10-12

load moderate

Tempo controlled

Rest 1-2min

Set	Reps	Load	Tempo	Rest
1	10-12	Moderate	Controlled	1-2min (h:m:s)
2	10-12	Moderate	Controlled	1-2min (h:m:s)
3	10-12	Moderate	Controlled	1-2min (h:m:s)

LLT
Reverse Dumbbell Curls

reps 8-10

load moderate

Tempo controlled

Rest 1-2min

Set	Reps	Load	Tempo	Rest
1	8-10	Moderate	Controlled	1-2min (h:m:s)
2	8-10	Moderate	Controlled	1-2min (h:m:s)
3	8-10	Moderate	Controlled	1-2min (h:m:s)

LLT
Triceps press (machine dip) [MC]

reps 12-15

load moderate

Tempo controlled

Rest 1-2min

Life fitness

Set	Reps	Load	Tempo	Rest
1	12-15	Moderate	Controlled	1-2min (h:m:s)
2	12-15	Moderate	Controlled	1-2min (h:m:s)
3	12-15	Moderate	Controlled	1-2min (h:m:s)