Add this session into your routine and you will build some impressive arms in no time!

1) Complete 100 Dips and Chins as quickly as possible (these can be modified or assisted)

– The idea is to do these as quickly as possible, form does not need to be perfect. However, you can vary the routine by doing them anywhere from full range to mid-range, along with changing the grip.

2) Superset Preacher Curls with Skull Crushers 3×10

3) Incline palms out curls 1x15x15 partial range focusing on the stretch, directly followed by concentration curl drop set 3×10 focusing on contraction

4) Overhead tricep extension 1x15x15 partials focusing on the stretch directly followed by tricep pulldowns drop set 3×10 focusing on the contraction

5) Finish with a flushing set of band curls and band tricep pull downs x 100 reps each