Biceps Circuit
Dave Draper Forehead Curls: 12-15 reps (touch forehead with each rep)
Arnold Incline Dumbbell Curls: 12-15 reps (do both arms at the same time)
Larry Scott Preacher Bench Curls: 15 reps (keep elbows close with close grip on curl bar)
Reverse Standing Curls: 15 reps
Forearm Curls (at end of bench): 20 reps
Repeat for 5 sets then move to Triceps
Tricep Circuit
Arnold Deep Bench Dips: 30 reps (go deep)
Sergio Overhead Tricep Extension (on pulley): 20 reps (go heavy)
Double-Arm Kickback: 20 reps
Arnold Skullcrushers on Incline Bench: 20 reps
My favorite: Band Pushdowns: 20 reps
Repeat for 5 sets
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