This workout is specifically designed to target the biceps, triceps, and forearms. The workout starts with a big group of sets on cable curls to get the blood flowing. By utilizing the cables, you can go heavy on curls in most gyms. I work out at Planet Fitness and their max weight free barbell is 60 lbs, so I use the cable area to go heavier. If you have free barbells that you can load with weight, feel free to use barbells for your wide grip curls.

Once the pump is achieved, the workout moves into a bigger compound movement (Close Grip Barbell Bench Press). These should be done in the 8-10 rep range for working sets. These are great for building big triceps.

All other sets are isolated movements and should be done in the 10-12 rep range. If you feel like you want to go to failure, only do it on a few moves. This workout is long and by the end... you will be out of gas so save the burn outs for the last movements. 

If you are unfamiliar with any of the moves, check out the database on bodybuilding.com. Every exercise can easily be found by searching for it by name. This routine is for intermediate to advanced lifters and takes about 1 hour to complete.

I have found that this workout provides a great pump. I like to use it as either the first workout of the week or the last. It's nice as a warm up to the week or if you are feeling a little sore, it's a nice one to use before your rest day.

*I am not a certified personal trainer. My experience is limited to myself. If you are new to lifting, please seek out resources online and the help of a trainer or experienced friend before embarking on a new fitness regime.

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TTYL