This is the last workout that I will post for the week. If you want the chest and second leg workout, just comment below and ask.

Arms

Active warm up:
Superset: Chin Ups – 4 x 12 (palms facing you)
Superset: Bench Dips – 4 x 25

Superset: Preacher curls – 5 x 12 (using ez curl bar w/wide-grip)
Superset: Skullcrushers – 5 x 10 (go heavy!)

Triset: Tricep pushdown – 4 x 21 method
Triset: Incline bench dumbbell curls simultaneous – 4 x 20 (light weight, slow, focus on form)
Triset: Weighted bench dips – 4 x 20

Triset: Rope curls – 4 x 12 (go heavy!)
Triset: Ez bar curls w/inside grip – 4 x 12 (6 reg speed, 6 slow)
Triset: Concentration curls 4 x 10-failure

Finisher
Rope curls – 4 x 21 method
Single-arm rope kickback – 4 x 8 (4/4 tempo)
Reverse Cable Curl w/ thumb over grip – 4 x 10 (light weights, 3/3 tempo)

Abs

Decline bench situps – 4 x 25
Leg lift w/stability ball b/t ankles – 4 x 25
Rope crunches – 4 x 12