Arms (only done about once a month, if that!)

Barbell bicep curl

6×10 reps

Incline dumbbell curls

5×10 reps

Preacher curls (z-curl bar)

4×10 reps

Hammer grip bicep curls

3×10 reps

Tricep bar push down

6×10 reps

Weighted dips


Skull crushers

4×10 reps

Tricep rope extensions

3×10 reps

Strict rest time of 45 seconds between sets to keep a massive pump on, push through any lactic acid thresholds hit and keep the workout nice and intense (burn way more cals!)

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