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