Arm Workout

Tri-set
Straight bar curl-5-8 reps
Incline dumbbell curls-6 reps 5 count twist then 2 more reps
Cable curls-20 reps
5 sets

Tri-set
Straight bar pushdowns 20 full reps 20 1/4 reps
Bodyweight tricep rope press-5-10 reps
Band Pushdowns-30 reps
5 sets

Tri-set
Skull crushers-20 reps
Preacher curls (slow motion) 8 reps
Wrist Curls-20 reps
5 sets

CORE
Back extensions-40 reps
Knee ups-15-20 reps
4 sets