This is an example of a push strength workout and a pull strength workout. A push workout is a workout where you target your chest, front/side delts, and triceps. A pull workout is where you target your back, biceps, traps, and rear delts. These workouts would fit in as one of your push and pull days days in a push/pull/legs program.
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Strength workouts are generally 3-6 reps on the more compound movements (bench, deadlifts) but could be more like 6-10 reps on some of the isolation exercises (doing 3-6 reps on lateral raises would be awkward). Rest times should be about 3-5 minutes.
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Preacher curls are a great exercise to hit the short head (the inner head) of the bicep. To do this, you want to keep your elbows in and not allow them to flare out. Like with every exercise, you want to use a full range of motion to get the most out of it. When you do them correctly, it’s a very humbling exercise.
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