Grip & Rip Arm Workout

1) Concentration curls 4×12 each arm

2) ez bar curls 12/10/8/6

3) Incline dumbell curls (simultaneous) 4×10

4) Hammer strength curl 4×8 heavy superset chest on incline bench dumbell drag curl 4×10

5) Lying down on seated row, rope curls 4×10 slow (3 second negative) superset standing double front bicep cable curl 4×12 (3/4 reps)

6) hammer curls 4×8 each arm, superset with reverse curls thumb over grip (light) 4×8 (3/4 reps)

7) Close grip smith press 4×12 superset skull crushers 4×12

8) Heavy tricep pushdown 4×8-10 but do a dropset after each one of 15 reps with perfect form, elbows tight by sides, focus on squeeze

9) overhead rope extensions 4×15 superset rope pushdwons 4×12

10) Bench dips with plate on lap til failure, then dump plate and again til failure (2 rounds)