Phase 1 Get Swole--Arms

 

Arnold Cheat Barbell Curl With Pause At Chin 8 reps

Incline Skullcrushers 8 reps

6 sets

 

Alternating Incline Curls With 5sec Twist And Additional Reps 

6 reps then a 5 second twist with 4 more additional reps (10 reps total)

Tricep Pressdown 20 Full & 20 1/4 Reps

5 sets

 

Bench Dips     reps till failure

Bicep Machine Curl  30 reps

5 sets

Examples

• Barbell Curl With Pause At Chin

  
  

• Incline Skullcrushers

  
  

• Alternating Incline Curls With 5sec Twist And Additional Reps

  
  

• Tricep Pressdown 20 Full & 20 1/4 Reps

  
  

• Bench Dips

  
  

• Bicep Machine Curl