Read Castro’s Full interview here!

biceps routine:

1. 21’s – EZ bar curls

• Wide grip: 7 half reps. 7 half reps. 7 full reps.
• 5 sets light to medium: 10 – 12 reps heavy
• Rest period 45 seconds

2. Single arm Concentrated Curls

• 3 sets medium: 10 – 12 reps heavy
• Rest 45 seconds

3. Seated close grip ez bar curls

• 3 sets medium to heavy: 10 reps
• Rest 45 seconds

4. FST-7 SET! Cable Hammer Curls with Rope (Turnout at the top)

• 7 sets medium to heavy: 10 – 12 reps heavy
• Rest 45 seconds

Download a printable workout log for Castro’s ARM Workout here:

• Editable Word Document: Castro ARMS workout
• Pdf Document: Castro ARMS workout

triceps Routine

1. Tricep Cable Rope Push downs

(Turn out out the bottom to work the outer tricep)

• 2 warm up sets: 12 – 15 reps
• 4 sets heavy: 10 – 12 reps
• Rest 45 seconds

2. Tricep Cable Rope Push downs

(Keep hands together at the bottom)

• 4 sets heavy: 10 – 12 reps
• Rest 45 seconds

3. FST-7 SET! Single arm Cable Pushdowns

• 7 sets light to medium: 10 – 12 reps heavy
• Rest 30 seconds