ARMS Superset

1. Rope Press Downs (6:06) - 4 Sets X 10-15 reps

2. Alternating Dumbbell Curls (6:12) - 4 Sets - 12,10,8,8 Superset

3. V-Bar Press Downs (6:18) - 4x15,12,12,10,10
(Don't forget you can change up your elbow placement during this exercise to hit a different part of your tricep.)

4. EZ Bar Cable Curls (8:16) - 4x15,12,10,10
(Close grip and or wider grip) Superset

5. Seated Cable Curls (8:22) - 4x8-12

6. Plate Loaded Dip Machine Press Downs (8:26) - 4x8-12
(Do one arm then the other, then burnout at the end with both arms - Just keep going! More Reps!!!) Superset

7. Dumbbell Hammer Curls (14:48) - 3x8-12

8. Cable Kick Backs (15:04) - 3x8-12 Superset

9. Dumbbell Concentration Curls (17:39) - 4x8-12
(use the Arnold method, little bit of swing but control the movement and get a good contraction at the top or each rep)

10. One Arm Tricep Press Down (17:48) - 4x8-12
(Do this exercise from across the body, I like this method for this exercise and also given the fact that I have done a couple different variations of one arm press downs already. Different angle with a different Grip!)