Bigger Stronger Arms

Toss your routine to the side for 30min. and FEEL the difference!

Start by warming up your arms with push-ups for 2 sets of 20 reps any style. Next follow the routine below as written out.

1. Barbell standing curl (full extension) 8x6x4 --- start at 70% Max - 80%-90%
2. Dumbbell skull crushers (laying on a flat surface) --- perform 2x30 @50% Max
3. Dumbbell hammer curls (seated leaning forward) --- the forward lean isolates the biceps and removes pressure from the shoulders. --- 12x8x6 --- start at 70% Max - 80%-90%
4. Barbell laying skull crushers (laying on a flat surface) --- 3x15 @60% Max