myboysrock3’s BodyBlog

Finally, the moment you’ve been waiting for! The mass building workout
plan consists of 4 weeks of differing workouts, with only one biceps and
triceps workout each week. After the fourth week is completed, the
workout cycle needs to be repeated.

Week 1: 
Biceps Warm-Up:
Standing Cable One-Arm Curl - 3 sets of 25, 20, 15 reps

Biceps & Brachialis:
Dumbbell Curl - 4 sets of 15, 12, 10, 8 reps
Cable Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Curl - 4 sets of 15, 12, 10, 8 reps

Triceps Warm-Up:
Standing Cable One-Arm Triceps Extension - 3 sets of 25, 20, 15 reps

Triceps:
Triceps Rope Pushdown - 4 sets of 15, 12, 10, 8 reps
Lying EZ-Bar Triceps Extension - 4 sets of 15, 12, 10, 8 reps
Incline Cable Triceps Extension - 4 sets of 15, 12, 10, 8 reps

Week 2: 

Biceps Warm-Up:
Lying High Cable Curl - 3 sets of 25, 20, 15 reps

Biceps & Brachialis:
EZ-Bar Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Curl - 4 sets of 15, 12, 10, 8 reps

Triceps Warm-Up:
Lying Cable Triceps Extension - 3 sets of 25, 20, 15 reps

Triceps:
Triceps Bar Pushdown - 4 sets of 15, 12, 10, 8 reps
Seated EZ-Bar Triceps Extension - 4 sets of 15, 12, 10, 8 reps
Lying Dumbbell Triceps Extension - 4 sets of 15, 12, 10, 8 reps

Week 3: 

Biceps Warm-Up:
Standing Cable One-Arm Curl - 3 sets of 25, 20, 15 reps

Biceps & Brachialis:
Dumbbell Curl - 4 sets of 15, 12, 10, 8 reps
Machine Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Curl - 4 sets of 15, 12, 10, 8 reps

Triceps Warm-Up:
Standing Cable One-Arm Triceps Extension - 3 sets of 25, 20, 15 reps

Triceps:
Triceps Bar Reverse Pushdown - 4 sets of 15, 12, 10, 8 reps
Seated Dumbbell Triceps Extension - 4 sets of 15, 12, 10, 8 reps
Lying EZ-Bar Triceps Extension - 4 sets of 15, 12, 10, 8 reps

Week 4: 

Biceps Warm-Up:
Lying High Cable Curl - 3 sets of 25, 20, 15 reps

Biceps & Brachialis:
EZ-Bar Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Preacher Curl - 4 sets of 15, 12, 10, 8 reps
Dumbbell Cross Body Curl - 4 sets of 15, 12, 10, 8 reps

Triceps Warm-Up:
Lying Cable Triceps Extension - 3 sets of 25, 20, 15 reps