Biceps:

What are your 3 best go to biceps exercises?

1. Straight Bar Bell Curls
2. One arm cable curls with supination technique
3. Standing two arm cable machine bicep curls

What are your top 3 tips when training your biceps?

1. Vary your intensity.
2. Vary your exercises.
3. Never do the same routine or intensity one work out after the other. Always make the muscle “wonder” what’s next, so it does not get too use to the programme.

In your opinion, which is the most common biceps exercise that people do incorrectly? And how can they fix it?

The straight bar bell curl is often done with too heavy a weight and this compromises form and correct execution.

Do not lever or rock your upper body to accommodate too heavy a weight.

What are some common mistakes people make when training their biceps?

• Repetitions too high.
• Weights too heavy compromising form.
• Same routine day in and day out.

Triceps:

What are your 3 best go to triceps exercises?

1. Dumb bell kick backs
2. Rope pull downs
3. Machine standing tricep push down (bar machine)

What are some common mistakes people make when training triceps?

They do not lock out properly to develop those striations.

What are your top 3 tips when training your triceps?

Pretty much the same as my answer to biceps.

What does a typical arm workout look like for you?

Biceps and triceps on separate days to maximise loading potential and not to over strain the muscle groups on one day.

Biceps couples with back work out days.

• Alternating DB curls 4 x 15 reps
• Barbell curls 4 x 15 reps
• Straight bar cable curls 4 x 20-25 reps

Triceps couples with chest training days.

• DB tricep kick backs 4 x 15
• Overhead tricep extensions DB 12-15
• Tricep straight bar push downs 20-25

Read Dr. Charles’ Full Interview!

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What are your 3 best go to biceps exercises?

• Barbell curls
• Preacher
• Concentration curls

Which is the most overrated biceps exercise in your opinion?

Layed back bicep curls, when done whilst resting on the bench.

And the most underrated one?

Standing bicep curls, if done correctly, you can get an added core workout as well.

What are your top 3 tips when training your biceps?

Use your arm like a lever, feel the muscle you are working, compress the bicep as you curl and pull the tricep as you release.

In your opinion, which is the most common biceps exercise that people do incorrectly? And how can they fix it?

Standing curls, they tend to ‘throw’ the weight, rather than curl it.

What are some common mistakes people make when training their biceps?

Focus on the muscle group being worked and CONTROL your movement, keep your elbows steady.

Triceps:

What are your 3 best go to triceps exercises?

• Cable pull downs
• Skull crushers
• Barbell extensions

Which is the most overrated triceps exercise in your opinion?

I don’t feel that there is one, the tricep group is complex, and I feel that all angles and exercises do justice.

What are some common mistakes people make when training triceps?

Lifting to heavy and not controlling the muscle movement.

What are your top 3 tips when training your triceps?

Same as bicep, focus on the muscle group being worked and CONTROL your movement, keep your elbows steady.

What does a typical arm workout look like for you?

I like using a lighter weight and faster reps, HIIT. A break of 6-8seconds per set.

ABS:

How often do you train your abs?

4 times a week.

How many exercises/sets/reps do you recommend when targeting just abs?

I like to focus on different core groups when I train, so one session will be lower abs, the next side as, and so forth. I would recommend 8-10 sets of 15-20 reps.

Do you recommend adding weight when training abs?

I do, yes, but minimal weight, just to assist in movement and tensing the correct group. If you’re struggling to balance, then lower the weight.

What does a typical ab workout look like for you?

I like to finish each (second) session with abs, I use them to cool down.

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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

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We start off with shoulders and then move onto the triceps and biceps, where we super set the bicep and triceps exercises.

 What is a super set?  A super set is where you perform one exercise straight after another.

This workout can be done by pretty much anyone, male or female who has a bit of experience in the gym.  For the beginners, you can also do it, just maybe scale back on two or three of the exercises or decrease the amount of sets you do per exercise.  The rep ranges are all between 6 and 15, so nothing too heavy, but you need to choose a weight which will suit you.  Do not try to go too heavy too quickly.

Download a printable workout log of the Shoulders and Arms Workout here:

• Editable Word Document: WOW Shoulders and Arms
• Pdf Document: WOW Shoulders and Arms

Shoulders and Arms Workout

Exercise 1:

• Shoulder press machine

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight each set.

Exercise 2:

• Seated Dumbbell Shoulder press

Sets: 3
Reps: 12, 10, 8
Increasing weight each set.

Exercise 3:

• Standing barbell behind the neck press

Sets: 3
Reps: 12, 10, 8
Increasing weight each set.

Superset with

Exercise 3.1:

• Standing front lateral raises with weight plates

• Keeping the plates parallel to the floor when you bring them up)

Sets: 3
Reps: 10, 10, 10
Keeping the same weight.

Exercise 4:

• Standing side dumbbell lateral raises keeping your palms facing you

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set.

Exercise 5:

• Partial* front raises – front raises using an ez bar on an incline bench

Sets: 3
Reps: 7 for each partial, 7 full range
Increasing weight each set.

*Partial reps are when you do the bottom half of the movement of an exercise, then the top half, and then the full movement.  For example take bicep curls.  First you would curl the weight up half way, up to the bottom of your chest for say seven reps, then you would curl from the bottom of your chest to your chin for another seven reps, and then lastly you would do the full curling movement from the bottom all the way up to your chin for the last seven reps.

Exercise 6:

• Seated side lateral machine

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight each set.

Super set with

Exercise 6.1:

• Front dumbbell raises

• Twisting your wrists upwards, so that your palms are facing upwards at the top at the raise

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set.

Exercise 1:

• Tricep dips

Sets: 4
Reps: 12, 12, 12, 12
Body weight.

Superset with

Exercise 1.1:

• Standing ez bar bicep curls

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight

Exercise 2: 

• Lying down ez bar skull crushers.

• (Keeping your elbows over your head and pushing backwards rather than upwards)

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight each set.

Superset with

Exercise 2.1:

• Standing dumbbell bicep curls.

• (Alternate each arm and then curl both arms up.  That counts as one rep)

Sets: 4
Reps: 8, 8, 6, 4
Increasing weight.

Exercise 3:

• Standing tricep rope push downs

Sets: 3. The third set is a drop set.  Drop to half of the weight you are using.
Reps: 12, 10, [8, 12]
Increasing weight each set.

Superset with

Exercise 3.1:

• Standing hammer rope curls

• The third set is a drop set.  Drop to half of the weight you are using.

Sets: 3.
Reps: 12, 10, [8, 12]
Increasing weight each set.

A drop set is where you perform an exercise with a certain weight for a number of reps, and then drop the weight to a lighter weight and perform a few more reps to really exhaust the muscle.  You can drop the weight more than once if you want.

Exercise 4: 

• One hand triceps press down

Sets: 2
Reps: 12, 10
Increasing weight each set.

Exercise 4.1:

• One hand bicep concentration curl on the cable machine or using a dumbbell

Sets: 2
Reps: 12, 10
Increasing weight each set.

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