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View Full Version : Bi/Tri sessions.. Let's see your session!



Vision
02-18-2019, 05:06 AM
Many bros have different approaches with loading the barrel of their guns, some blast in and out, others make a killer session with it.. How do you prime your guns?

2-5 min stretching/warm up

Lower cable EZ bar 4 x 10-12 drop set last 2 sets (getting blood/activation)
V bar tri pull downs 4 x 12x14 drop set last 2
Incline DB (fitgrips added) wide range 4 x 10-12
Long rope fat grip tri pull downs 4 x 12x14 last 2 sets drop sets
Behind back lower cable dual D-handles on chain 4 x 12-14
Seated rope tri extension 4 x 12x14
EZ curl machine 4 x 12-14
Close crip/tri smith machine 4 x 16x20
Lower cable rope curls 4 x 12-14 dropset
Plate loaded seated dip machine 4 x 16x20
(Sometimes I do seated bench dips while someone loads and unloads plates, one continuous pyramid set)


On chest or back day l'll toss a few activation sets in with bi's or tri's

Are you a quick in, hit it and split kinda dude, or do you full out assult the session?

money2blow
02-18-2019, 05:27 AM
Many bros have different approaches with loading the barrel of their guns, some blast in and out, others make a killer session with it.. How do you prime your guns?

2-5 min stretching/warm up

Lower cable EZ bar 4 x 10-12 drop set last 2 sets (getting blood/activation)
V bar tri pull downs 4 x 12x14 drop set last 2
Incline DB (fitgrips added) wide range 4 x 10-12
Long rope fat grip tri pull downs 4 x 12x14 last 2 sets drop sets
Behind back lower cable dual D-handles on chain 4 x 12-14
Seated rope tri extension 4 x 12x14
EZ curl machine 4 x 12-14
Close crip/tri smith machine 4 x 16x20
Lower cable rope curls 4 x 12-14 dropset
Plate loaded seated dip machine 4 x 16x20
(Sometimes I do seated bench dips while someone loads and unloads plates, one continuous pyramid set)


On chest or back day l'll toss a few activation sets in with bi's or tri's

Are you a quick in, hit it and split kinda dude, or do you full out assult the session?


Are those all working sets to fail?

Rot-Iron66
02-18-2019, 05:33 AM
Triceps I like:

Close Grip Bench
Skull Crushers
Seated French Press
Weighed Dips

May throw in a random cable finisher on occasion.

Biceps:

Barbell Curls
D-Bell Curls (Regular or hammer)
Reverse Curls
Wrist Curls

(Not all biceps, but I like the bicep/forearm combo).

Vision
02-18-2019, 05:35 AM
Are those all working sets to fail?

Always..

Vision
02-18-2019, 05:38 AM
Triceps I like:

Close Grip Bench
Skull Crushers
Seated French Press
Weighed Dips

May throw in a random cable finisher on occasion.

Biceps:

Barbell Curls
D-Bell Curls (Regular or hammer)
Reverse Curls
Wrist Curls

(Not all biceps, but I like the bicep/forearm combo).

I have to incorporate fitgrips to activate forearm and I can't do any straight bar curls due to wrists and tendonitis..I wish I could do reverse grip curls, loved them.