Size

Always remember, better yourself every single day. 

Arms:
Barbell Curls
10 sets x 10 reps (rest 10 seconds in between sets)

Rope Pushdowns
10 x 10 (rest 10 seconds in between sets)

Incline Dumbell Curls
10 x 10 (rest 10 seconds in between sets)

Skull Crushers
10 x 10 (rest 10 seconds in between sets)

Superset: 3-5 sets
Preacher curls 8 x Straight bar push downs 8

Ladies:
Barbell curls- 4 sets x 12 reps

Straight bar push downs- 4 sets x 12 reps

Circuit: 3-5 times
Dumbell curls- 10 each arm
Mountain climbs- 40
Bench dips- 15
Russian twists- 50


Videos will be up later. As always, feel free to shoot Michael and I an email for customized workout/meal plans. Have a good workout.