Arms (Brad D. special)

Stretches

Warm-up:

• cable triceps push-downs 65% x 10
• rest 60 seconds
• 4 sets

Workout: (triceps)

• reverse or close grip bench 55% x 10
• rest 2 minutes
• 75% x 5
• rest 2 minutes
• 80% x 3
• rest 2 minutes
• 95% x 1
• rest 2 minutes
• single arm triceps press 50% x 20
• rest 60 seconds
• 4 sets
• orange EFS band (connected to pull-up bar)triceps push-downs x 100
• rest 60-120 seconds
• orange EFS band triceps standing extensions x 50
• red EFS band single arm standing triceps extensions x 50 each

Warm-up

• biceps curls (version of your choice) 30-40% x 15
• rest 60 seconds
• 4 sets

Workout: (biceps)

• multi-grip swiss bar curls 70% x 10-10-10 (30 total change grips for each 10)
• rest 60-120 seconds
• 4 sets
• fat bar curls 50% x 15
• rest 60-120 seconds
• 4 sets
• isolation dumbbell curls 30-40% x 10 each arm
• rest 60-120 seconds
• 4 sets

Stretches