Verse of the day: Heal me, O LORD, and I will be healed; save me and I will be saved, for You are the One I praise. -Jer. 17: 14
My arm workouts are pretty fast and intense. It's a medium volume most of the time, with 12-16 sets for bi's and the same for tri's. This particular workout took me about 20 minutes- so I was moving:
cambered bar curl: 20-25; 40-6; 60-6; 80-6; 100-6; 120-5 + 3 drop sets
super-set with lying triceps extension: " " " " " ; 120-10 + 3 drop sets
incline dumbbell curl: 35s-8,6,6
s/s seated 1 arm triceps extension: 35-15,10,8
preacher curl: 70-6,5; 60-8
s/s pushdown: 85-8,8,8
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