Arm Annihilation 2!

1) Superset

    Strait bar curls 12,10,10,8,6

    Skull crushers  12,10,10,8,6

2) Quad set

    Tricep pushdowns 20 reps

    Overhead rope extensions 15 reps

    Rope curls 20 reps

    Drag curls 15 reps

    (5 sets)

3) Quad set

    Alternating dumbell curls 10 reps

    Machine preacher curls 28 method

    EZ bar skull crushers 28 method

    Single arm kickbacks 10 reps(4/4)

    tempo

    (4 sets)

4) Superset

    Reverse curls 10 reps (4/4) tempo

    Bodyweight skull crushers til failure

    (4 sets)