I get so excited over arm day! Let’s work on those bulging biceps!

Arms
Active warmup:
Superset: Chinups- 4 x 12 (palms facing you)
Superset: Bench dips 4 x 25

Superset: Preacher curls 12 reps. Rest for 10 secs, then do 2-4 reps w/same weight.
Superset: Skull crushers 12 reps. Rest for 10 secs, then do 2-4 reps w/same weight.
(5 sets)

Triset: Skull crushers – 21 method
Triset: Incline bench dumbbell curls – 12 reps. Light weight, slow and good form. 3/3 tempo
Triset: Weighted dips – 8 reps
(4 sets)

Triset: Hammer curls (heavy) 8 reps (3/3 tempo)
Triset: Wide-grip ez bar curl 10 reps
Triset: Concentration curls 10 reps-failure
(4 sets)

Finish it up with:
Rope curls 21 method x 4
Single-arm rope kickback 4 x 8 (4/4 tempo)
Straight bar reverse curl. Thumb over grip. 4 x 10 (light weight, 3/3 tempo)