In Pat’s words in Peary Rader’s Ironman Magazine.
I superset bicep and triceps every Monday, Wednesday and Friday.

Incline Curls with DB, 4 sets, 8 reps
Super set with:
DB French Press, 4 sets, 8 reps

next:
BB Curl, 4 sets, 10 reps
Superset with:
Lying Tricep Ext., 4 sets, 10 reps
next:
Preacher Bench Curl with BB, 5 sets, 15 reps
Superset with:
Tricep Pushdowns, 5 sets, 10 reps

Reverse Curls with BB for forearms, 5 sets 15 reps. I try to do all my exercises strict and slow, with a lot of mental concentration.

If you think he was just a bodybuilder,…read on. He was WAY strong. Check this out. Bench Press