Two tickets to the gun show!!

Two tickets to the gun show!!

You want some killer arms? I see guys in the gym week in week out working arms with little results. Arms can be stubborn and getting big gains can be tough. The key is over load and to do that you will need to go heavy!! Warm up first then get into some 3-5rep lifts. This will get every thing firing in those biceps and give you some good size!

Try this work out and depending on how they recover you should be able to hit this 2 or 3 times a week..

Biceps:

Cable curls: 2x20

Preacher curls (rope): 1x10, 1x6, 2x5, 3x3, 1x8

Dumbbell curls (doubles): 2x6

Dumbbell curls (alternating): 2x10each

Concentration curls: 3x6each arm

Cable curls (bar): 3x8-10

Triceps:

Tricep cable Pushdowns (bar): 2x20

Skull Crushers: 4x6-8

Dumbbell O/H extension (doubles): 3x6

Single tri extension (cable): 3x8each arm

Tricep cable Pushdowns (rope): 4x12