Golden Era Arms Workout

(Do the workout as a circuit)

Dave Draper Forehead Curls: 12-15 reps
Arnold Incline Dumbbell Curls: 12-15 reps
Larry Scott Preacher Bench Curls: 15 reps (keep elbows close with close grip on curl bar)
Reverse Standing  EZ bar Curls: 15 reps
Forearm Curls (at end of bench): 20 reps

Repeat for 5 sets

Then:

Tricep Circuit
Arnold Deep Bench Dips: 30 reps (go deep)
Sergio Overhead Tricep Extension (on pulley): 20 reps (go heavy)
Double-Arm Kickback: 20 reps
Arnold Skullcrushers on Incline Bench: 20 reps
My favorite: Band Pushdowns: 20 reps
Repeat for 5 sets

Examples

• Dave Draper Curls To Forehead

  
  

• 2 Arm Incline Curl

  
  

• EZ Bar Preacher Curl

  
  

• Reverse Curls

  
  

• Wrist Curl

  
  

• Bench Dips

  
  

• Overhead Pressout

  
  

• 2 Arm Dumbbell Tricep Kickback

  
  

• Incline Skullcrushers

  
  

• Tricep Pressdown With Band