Killer Arm Workout!

Triceps:

Skullcrushers- lower the weight slowly and explode when pushing up
Weight ____ x 8 reps (Actual reps ____ )
Weight ____ x 8 reps (Actual reps ____ )
Weight ____ x 8 reps (Actual reps ____ )

Weighted dips- explode on the way up
Weight ____ x 12+ reps (Actual reps ____ )
Weight ____ x 12+ reps (Actual reps ____ )

Cable Pushdowns- keep the cable very close to the body and push straight down
Weight ____ x 12+ (Actual reps ____ )
Weight ____ x 12+ (Actual reps ____ )

Biceps:

Curl bar curls- bring the weight up quickly and then lower slowly
Weight ____ x 8+ (Actual reps ____ )
Weight ____ x 8+ (Actual reps ____ )
Weight ____ x 6+ (Actual reps ____ )

Dumbbell Hammer Curls- again, bring the weight up quickly and then lower slowly
Weight ____ x 8+ (Actual reps ____ )
Weight ____ x 8+ (Actual reps ____ )

Standing Preacher Curls
Weight ____ x 10 (Actual reps ____ )
Weight ____ x 10 (Actual reps ____ )