HIGH INTENSITY ARM WORKOUT FOR INSTANT GAINS

1) High volume warmup

-Dips 25 reps

-Strait bar curls 15 reps

-Tricep pushdowns 20 reps

-Palms facing you chinups 15 reps

*Do this complete rotation 4 times through with no rest

2) Mass Medley

-Heavy close grip bench press 8-10 reps

-Heavy strait bar curls

*Do this 6 times through

3) 4 part medley

-EZ bar curls 6 reps reg speed, 6 reps slow

-Bench dips with weight on lap 20 reps

-Inclined bench dumbell curls 20 reps

-Heavy tricep pushdowns 15 reps

*5 times though

4) 4 part medley

-Preacher curl machine 21 method (see website for explanation)

-Skull crushers 21 method

-Heavy rope curls 10 reps, dropset 10 slow reps, hit contraction hard at top

-Bodyweight skull crushers with hands on bench, deep stretch, til failure