Originally Posted by tranzit
i change it from time to time but basicly,
1 warm up set with the straight bar mid weight 20-30 reps
seated DB curls 3 sets 12-15
preacher curl 3 sets 12-15 i dont go very heavy here.
standing straight bar curls with the 45lb bar+ weight 3 sets nice and slow for 10
standing DB hammer curls 3 sets 12-15
and then i will kill it with either incline cable curls to failure or hammer strength to failure 3 sets.
Triceps
Skull crushers with curl bar 3 heavy reps of 15
cable straight bar 3 sets of 15
cable ropes 3 sets of 15
cable single arm kickbacks 3-15
then ill hit a machine for three sets to failure on a light weight.
thats is my arm work out. It sounds like alot but it takes about an hour to an hour and 20