4. Big Guns (Bi's / Tri's)
General
Beginner
Barbell
Plan Details
The 4. Big Guns (Bi's / Tri's) routine by b0ngg0 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Biceps Routine (wk. 1-3)
Est. 23 min
4 exercises
Barbell Curl
4 Sets x 14,12,10,8 Reps
Barbell Bicep Drag Curl
4 Sets x 14,12,10,8 Reps
Dumbbell Incline Curl
4 Sets x 14,12,10,8 Reps
Dumbbell Concentration Curl
4 Sets x 14,12,10,8 Reps
Tue
Biceps Routine (wk. 4-6)
Est. 18 min
3 exercises
Barbell Curl
4 Sets x 14,12,10,8 Reps
Barbell Bicep Drag Curl
4 Sets x 14,12,10,8 Reps
Dumbbell Incline Curl
4 Sets x 14,12,10,8 Reps
Wed
Biceps Routine (wk. 7-9)
Est. 18 min
3 exercises
Barbell Preacher Curl
4 Sets x 14,12,10,8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 14,12,10,8 Reps
Barbell Bicep Drag Curl
4 Sets x 14,12,10,8 Reps
Thu
Biceps Routine (wk. 10-12)
Est. 23 min
4 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 14,12,10,8 Reps
Barbell Curl
4 Sets x 14,12,10,8 Reps
Barbell Bicep Drag Curl
4 Sets x 14,12,10,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 14,12,10,8 Reps
Any
Triceps Routine 2
Est. 9 min
2 exercises
Dumbbell Incline Tricep Extension
3 Sets x 14,12,10 Reps
Barbell Overhead Tricep Extension
3 Sets x 14,12,10 Reps
Any
Triceps Routine 1
Est. 9 min
2 exercises
Cable Shoulder Extension
3 Sets x 14,12,10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 14,12,10 Reps
Any
Triceps Routine 3
Est. 9 min
2 exercises
Bench Dip
3 Sets x 14,12,10 Reps
Cable Shoulder Extension
3 Sets x 14,12,10 Reps
