“This is a high volume, high intensity workout for experienced lifters who may be looking for some serious arm stimulus. Check your ego at the door, use weights you can handle, try to hit the given set and rep ranges, and focus on creating a strong mind to muscle connection and strong contraction.”
Standing Barbell Curls
4 sets of 15
Preacher Curls
4 sets of 20
Smith Machine Drag Curls
4 sets of 15
Reverse Grip Cable Curls With Wrist Extension
4 sets of 15
Straight Bar Triceps Pushdown
4 sets of 20
Rope Triceps Pushdown
4 sets of 15
Skull Crushers/Close Grip Bench Press
4 supersets of 10 reps/20 reps
Bench Dips
1 set to failure
Cable Single Downward Wrist Curls
3 sets of 15 each arm
