Arms Workout #1

Biceps
Dave Draper Curls To Forehead
Do a normal curl but go all the way up and touch the barbell to your forehead on each rep
4 sets of 12 reps

Barbell Curls 28 Method
3 sets 28 method

Close-Grip Preacher Curl
4 sets of 15

Bicep Machine
4 sets of 30 reps

Triceps
Close Grip Bench Press
Work up to max single (do a few warm-up sets, then do sets of 3 reps until you reach your max single)

Rope Press-down
4 sets of 15 reps with 4-second hold at bottom of each rep

Bench Dips
5 sets of 30 reps

Examples

• Dave Draper Curls To Forehead

  
  

• Barbell Curls 28 Method

  
  

• EZ Bar Preacher Curl

  
  

• Bicep Machine Curl

  
  

• Flat Barbell Bench Press - Close Grip

  
  

• Tricep Rope Pressdown

  
  

• Bench Dips