Atlas, the Morbidly A Beast Angry Ape 14 Week Biceps and Triceps Workout.
Atlas, the Morbidly A Beast Angry Ape 14 Week Biceps and Triceps Workout. Here is Atlas’s 14-week upper body arms-focused powerlifting workout specifically targeting the biceps and triceps for strength and power. This plan incorporates primary exercises for maximal strength, accessory exercises for hypertrophy and power, and recovery exercises to aid in muscle repair and prevent injuries. Weeks 1-4: Foundation Phase Goals: - Build a solid strength base. - Improve technique. - Begin hypertrophy. **Day 1: Heavy Biceps and Triceps Day** 1. **Barbell Curl:** 4 sets x 6-8 reps 2. **Close-Grip Bench Press:** 4 sets x 6-8 reps 3. **Alternating Dumbbell Curl:** 3 sets x 8-10 reps each arm 4. **Triceps Dips (Weighted if possible):** 3 sets x 8-10 reps 5. **Hammer Curl:** 3 sets x 10-12 reps 6. **Triceps Rope Pushdown:** 3 sets x 12-15 reps **Day 2: Speed and Power Arms Day** 1. **Explosive Barbell Curl:** 4 sets x 4-6 reps (use a lighter weight and perform expl...