Wednesday Arms

Always start off with a light-weight set of ~15 reps to warm up a bit…stretch and stuff

Superset 1:

Reverse Grip Bench (palms facing down instead of the usual up): 3x10

Reverse Grip Triceps Curls (on cable machine, palms facing up): 5x12

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Superset 2:

Bicep Curls with flatbar/barbell: 5x12

Close Grip Dips: 4x12, as many as you can for the fifth set

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Superset 3:

Overhead Bicep Curls (on cable machine, sit down with arm extended straight up. Curl the cable handled behind you, keeping elbow in the air above your head): 3x10

Triceps Curls (on cable machine, palms down): 3x10

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Heavy Hammer Curls: 3x7

Dumbbell Overhead Triceps Press: 3x7

Bicep curls on incline bench (put your feet in the seat of an inclined bench, sit on your feet and lay back. Let your arms hang down, curl the weight up as high as you can. Gives you the maximum range of motion): 3x7

Go get a 6pack!