Arm War

The battle of push/pull supremacy

1) Active warmup/pre-pump
– 10 pull-ups
– 20 tricep push-ups (elbows tight by ribs)

(4 sets)

2) Mass building superset
– Straight bar curl 10 reps or until failure
– Skull crusher 10 reps or until failure

(4 sets)

3) Multi head development
– Using the arm blaster if applicable and an EZ curl bar do 12 wide grip curls to work inner head of Bicep.
– Superset with a standing overhead press using EZ curl bar with wide grip (think of almost doing a skull crusher but standing up. 12 reps

(4 sets, vary grip from wide to narrow each time to hit the different heads of biceps and triceps)

4) Dropset blow out
– Rope curl for 12 reps as heavy as you can go, immediate dropset for 8 more reps.
– Overhead rope extension same as above

(3 sets)

5) Finisher
– Using arm blaster perform heavy static dumbell curls. 4 reps each arm. 4 slow seconds up, 4 slow seconds down, fight going fast!!
– Bench dips with 2 (45) pound plates on lap. Do as many as you can, kick the weight off and go until failure.

(3 sets)