Bench Dip your ARMS to Death

Repeat for each superset 5 sets (keep rest periods low)

Superset
Bicep ezbar Curls - 12-15 reps (use medium weight)
Bench Dips - 30 reps

Superset
Incline Dumbbell Curls - 8 reps with 5 count; twist 4 more reps (see video)
Bench Dips - 30 reps

Superset
Forehead Curls - 12-15 reps (use medium weight)
Bench Dips - 30 reps

Superset
Tricep band Pushdowns - 25 reps
Bicep Machine - 25 reps
 

Examples

• EZ Bar Curls Wide Grip

  
  

• Bench Dips

  
  

• Alternating Incline Curls With 5sec Twist And Additional Reps

  
  

• Bench Dips

  
  

• Dave Draper Curls To Forehead

  
  

• Bench Dips

  
  

• Tricep Pressdown With Band

  
  

• Bicep Machine Curl