This is your last chance to bomb your biceps and torch your triceps in the Foundation Phase, so hit the session with everything you've got. This workout is built on a rapid series of biceps and triceps supersets. You'll hit both sides of your arms for maximum growth, bouncing between muscle groups for an unbelievable pump.
A couple of these sets call for high volume, so get ready to train your muscular endurance and power through the burn. The high-rep sets will place your muscles under tension for a longer period of time, contributing to more damage and, eventually, growth. The combination of intensity and volume will leave you feeling swole, there's no doubt about that.
Put in hard work and reap the rewards.