Blow them UP Arms Workout

Triceps
- Close-Grip Bench Press
5 sets of 8 reps (go as heavy as you can)

When done, do the following super-set
- Skull-crushers touching the bench above your head- 25 reps
- Rope push-downs (hold for a 4-count at the bottom) – 15-20 reps
Repeat super-set
5 times

Biceps
EZ-Curl Bar Super Set
- 10 reps with close grip standing
- 10 reps with medium grip on preacher
- 10 reps with wide grip standing
Repeat Super Set 5 times

Last Super-set
- Straight Bar curls
28 method
30 bench dips
4 sets

Examples

• Flat Barbell Bench Press - Close Grip

  
  

• Skullcrushers Behind The Head

  
  

• Tricep Rope Pressdown

  
  

• EZ Bar Curls Narrow Grip

  
  

• EZ Bar Preacher Curl

  
  

• EZ Bar Curls Wide Grip

  
  

• Barbell Curls 28 Method

  
  

• Bench Dips