Balloon Arms

Super-set
Dave Draper forehead curls --8 reps
Barbell curls --28 method
Bench dips --20-30 reps
5 sets

Super-set
3 way skull crushers -15 reps each way
(touch your nose,forehead & behind your head)

Alternating Incline Curls With a 5 second twist-10 reps
Example:
6 reps (5 second twist at the hanging position) 4 reps=10 total reps
(see video at MPtrainingvideos Youtube)
4 sets

Super-set
Rope pushdowns with a 4 count hold at the bottom-10 reps
Wrist curls-20 reps
Standing Alternating dumbbell curls-12 reps
5 sets

CORE
Back extensions-40 reps (25 lb plate)
Toes to bars-10 reps
3 sets