IAFS Master Trainer Carlos Rodriguez Biceps and Triceps Workouts

Active Body Nutritions

Active Body Nutritions

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IAFS Master Trainer Carlos Rodriguez Biceps and Triceps Workouts

These days the internet is oversaturated with fitness blogs, tips, and routines, and it’s often hard to tell if you’re getting the right info.  You make a quick search on how to work out a specific muscle and quickly find thousands of results, how do you pick one? What’s legit? How do you know it’s gonna work? We see that as a problem – one that we want to fix. So here’s what we did, we asked the pros.  Pro IFBB and NPC Athletes, Trainers, and Judges.  You know, The International Federation of Bodybuilding and Fitness and National Physique Committee – and they delivered.  Over the next few weeks we’re going to be providing you with fitness and workout tips and routines of these pros.  First this week is IAFS Master Trainer NPC Puerto Rico Head Judge Carlos Rodriguez.

We asked Carlos for some specific workouts of his and what he might give his clients for a workout routine and he hit us with biceps and triceps.  Check it out.


Sunday Heavy Biceps, Light Triceps Workout Out

1. Barbell or Dumbbells Spider Curls – 3 x 10-12 (three sets of 10 to 12 reps each)

A spider curl is when you start with your arms hanging straight down toward the floor and extended as you’re leaning forward on a spider curl bench. Holding your barbell or dumbbells, your triceps will make contact with lower pad and the upper pad will be in your armpits. It looks like this guy…

Superset (meaning you do it directly after the spider curls without rest in between) into Rope Push Downs – 3 × 12-15 (three sets of 12 to 15 reps each)

These Rope push downs are going to work out your triceps. Attach a rope attachment to a high pulley and grip each side of the attachment with your palms facing each other. Bring your upper arms in tight, close to your body, while your forearms are aimed at the pulley. Then, bring the rope down as you bring each end of the rope to the sides of your legs. Hold briefly, and bring back to the starting position, repeat.

2. Incline Dumbbell Curls – 2 x 8-12 (two sets of 8 to 12 reps each)

This one is pretty simple, just sit on an incline bench with a dumbbell in each hand. Keep your elbows tucked in close and while holding the upper arm stationary, do a standard curl, and only the forearms should move. Bring the dumbbells all the way to your shoulder, briefly hold, and then slowly bring the dumbbells back to the staring position.  You’ll look like this guy…

Super set (meaning you do it directly after the spider curls without rest in between) into Overhead Cable Extensions – 2 x 12-15(two sets of 12 to 15 reps each)

Break out your rope attachment again and attach it to the pulley.  Grab the rope with both hands and reach out above your head, again like the Push Downs, make sure your palms are facing each other.  Keep your elbows near your head and slowly lower the cable behind your head while not moving your upper arm. Go as far as you can on this, hold briefly, then return to the beginning position by extending your arms out.


3. One arm preacher machine curls

Sit down on the Preacher Curl Machine and your triceps on the preacher pad and grab the handle using an underhand grip, just one hand at a time. Lift the handle of the machine and when you complete a full curl hold the position briefly, and then return to the staring position.  Again only the forearm should be moving here.

Do this in an alternating fashion for 4 sets on stop until repetitions drop to 2 then finish with one set with both arms until failure.


Later this week we’re going to give you Carlos’ Wednesday Heavy triceps, light biceps workout.

Carlos Rodriguez is an IAFS (International Association of Fitness Sciences) Master Trainer and an NPC (National Physique Committee) Promoter and Head Judge.  To learn more about him check out his Instagram page @pastor_pump and Facebook page @carlos.PastorPump.