Biceps
Barbell Curls – From a standing position, curl a barbell up to full range and release. Perform 5 sets of 10-12 reps.
Dumbbell Concentration Curls from Preacher Bench - This arm exercise isolates each bicep separately providing maximum stress and muscle mass. At the top of each curl, squeeze the bicep as hard as possible and supinate your wrist (or turn it outward). Perform 5 sets of 10-12 reps.
Seated Concentration Curl – This exercise also isolates each bicep separately providing maximum stress and muscle mass. While seated on a bench, use your inner thigh for elbow support to minimize the movement of the upper arm and shoulder. At the top of each curl, squeeze the bicep and supinate your wrist. Perform 5 sets of 10-12 reps.
Triceps
Pushdowns – From a triceps pushdown machine, keep your elbows as close to your body as possible and squeeze your triceps with each pushdown. Do 5 sets of 10-12 reps.
Rope Pushdowns (Extensions) – This triceps exercise allows you to widen your grip and more fully contract your triceps. Do 5 sets of 10-12 reps.
Lion Skull Crushers – This is a Flex Wheeler modified exercise for triceps development. Lay on your back on a weight bench and grasp a barbell at about shoulder width apart. Use heavy weight and a medium grip. Focus on keeping the wrists straight which keeps both pain and pressure off the elbows. Also, concentrate on maintaining a steady elbow position and press the weight up to a full extension and squeeze the triceps at the top of each lift. Do 3 sets of 10-12 reps.
