More Biceps & Triceps... pretty muscles ; )
After this work-out, you will need to start walking through garage doors sideways to fit your massive arms through, so forget about living in a regular house after this. You will achieve the title "Manimal" or "Ma'aminal," for you ladies out there.
Four sets of 21s:
7 Barbell (EZ/Preacher Curl Bar) Curls from full extension at quads to 90 degrees
7 Barbell Curls from 90 degrees to shoulders
7 Full Barbell Curls
*Rest one minute between sets.
Super-set Four Sets of:
8-12 Reverse EZ Bar Curls
8-12 EZ Bar Overhead Triceps Extension
*Rest for 30-45 seconds between sets
Super-set 4 Sets:
8-12 Dumbbell Hammer Curls
8-12 Close Grip Flat Bench Press
*Rest 30-45 seconds between sets
Super-set Four Sets of:
Hold a 45 pound plate (or what you are comfortable with) @ 90 degrees for 1 minute
Close grip push-ups until failure
*Repeat with NO rest between sets
Four sets of:
Cable triceps extensions while focusing on the negative portion of the exercise.
*Rest 30 seconds between sets