Mass Building Arm Workout

 

WARM-UP! DB CURLS & TRICEP PRESS DOWNS, FILL UP THOSE MUSCLES!

  1. ALT. DB CURLS | SUPER SET WITH | TRICEP PRESS DOWNS - 4X8-10 2.
  2. MACHINE BICEP CURLS | SUPER SET WITH | MACHINE TRICEP EXTENSIONS - 4X8-10
  3. BARBELL CURLS | SUPER SET WITH | CLOSE-GRIP BENCH - 4X7-10
  4. DB SPIDER CURLS | SUPER SET WITH | ROPE PRESS DOWNS
    - FOCUS ON ISOLATION - 4X10-15
    - SPIDER CURLS - CONTROLLED REPS, SQUEEZE AT TOP FOR HALF A SECOND, HALFWAY THROUGH THE SET SPIN THE DUMBBELLS IN YOUR HANDS(SEE TECHNIQUE IN VIDEO)
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