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 5×10 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…