GUARANTEED ARM GROWTH OR YOUR MONEY BACK!!!

1) Active warmup: chinups 12 reps palms facing you, superset bench dips 25 reps (4 sets)

2) Superset-ez bar curls 6 reg speed, 6 slow-Superset hammer curls 8 each arm(5 sets)3) S

uper set-Preacher curl with strait bar 10 reps-Incline bench simultaneous dumbell curls (15 method method)(4 sets)

4) Superset-Heavy rope curls 21 method-Concentration curls 10 reps-failure(4 sets)

5) Superset-Close grip bench press heavy 8 reps-Skull crusher 12 reps(5 sets)

6) Superset-Heavy tricep pushdown 10 reps-Bench dips 25 reps with weight on lap(5 sets)

7) Superset-Overhead dumbell press heavy 8 reps-Overhead rope extension 12 reps(5 sets)